Artist: RossHelen

The True Magic Elixir in Sports - Shake It!

by John Harris Fitness

While water remains our number one life elixir, many swear by smoothies or shakes. Athletes pay special attention to a balanced and healthy diet to support both physical and mental fitness. To achieve optimal training results, smoothies and shakes serve as excellent nutritional supplements. These consist of 100% natural ingredients. However, it's important to always prepare smoothies fresh at home, as store-bought options often contain higher sugar and juice content and may lose vitamins due to prolonged storage.

Still, the question remains: when should an athlete consume a smoothie? Is it better before or after a workout? In a nutshell, the answer is both – before as a pre-workout drink and after as a recovery drink. However, it's recommended that immediately before and after training, pure liquids like water are the best choice.

Pre-Workout - Smoothie

It's important to note that a smoothie should be seen as a small meal, not just a drink. Think of it as a kind of breakfast in the morning. But what exactly goes into a smoothie? Smoothies are beverages with a high fruit content and a creamy consistency, made from whole fruits or vegetable variations using a blender.

Artist: Prostock-Studio

Consuming raw vegetables and fruits in this form is easier for the body to digest than eating a plate of raw vegetable salad with the same ingredients. While chewing might be skipped, a smoothie should still be consumed sip by sip. Even with a good start, thanks to numerous fiber components, metabolism takes some time. Therefore, it's not advisable to gulp down a smoothie for a quick power boost just before exercise.

A recommended time frame is at least two hours before training. This allows the body to optimally utilize the vitamins, minerals, and trace elements. Caution is advised for those prone to overweight, as quick absorption can lead to delayed satiety, leaving you less full compared to eating the same amount of fruit in solid form.

Post-Workout - Smoothie

After a workout, it's also recommended to consume a pure liquid. In the first 30-60 minutes, it's crucial to intake carbohydrates and proteins to support muscle building and recovery. After 1-2 hours, you can refuel your vitamin and mineral reserves with a smoothie. This optimal refueling enhances muscle regeneration and potentially strengthens ligaments and bones.

Special Smoothie Recommendation: Cool Down Cherry-Drink


  • 2 handfuls of fresh cherries
  • 2 handfuls of lamb's lettuce (mâche)
  • Water
  • Crushed ice
  • 1 tsp Açaí powder
  • 1 tsp Agave syrup


Blend the fresh cherries (or frozen ones if not in season) with the lamb's lettuce and water in a mixer. It's recommended not to use cherries from a jar. Once a creamy mixture forms, add Açaí powder. Depending on the tartness of the cherries, you can sweeten with Agave syrup. Ensure all ingredients are well blended. Once a smooth consistency is achieved, flavor with freshly squeezed lemon juice.

Cherry Berry - The Endurance and Power Secret

Cherries contain flavonoids that enhance endurance and aid in recovery. They also boast an optimal mix of minerals and vitamins. Cherries are a little secret weapon that particularly boosts endurance.

Feel free to stop by our bar, where our knowledgeable staff can advise you on the best smoothie for you. You can even request a taste test. Additionally, we recommend trying our John Harris Shakes. Be newly inspired, drop in, and enjoy our Reshape, Recover, or perhaps Reboost? 

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