Today is Thursday, and you almost made it through the entire week… Here is a refreshing and healthy drink to reward yourself without the guilt!

1/2 – 1 c.  Water

1/4 c.  Apple Cider Vinegar

1/4 – 1/2 c. Limeade

2 – 4 drops of Liquid Stevia

Exact quantities of each ingredient may vary according to individual taste and the desired serving size (1 glass verses 1 pitcher)

* Credits go to cycle instructor and personal trainer, Erin Shea for this drink recipe!

ONE more drink recipe for today can be used as your post-workout protein drink.  It is very critical to ingest protein and carbohydrates within 90 minutes after a workout in order to aid in recovery and protein synthesis.  Post-workout protein and carbohydrate consumption can most easily be accomplished with a liquid meal-replacement formula because it can be quickly absorbed into the bloodstream and muscles. Food may take several hours to digest and absorb, therefore missing this 90 minute window.

A good choice of post-workout protein powder is whey protein because it is fast-acting…

Mix 1 scoop of whey protein powder of your choice with either water or milk in a shaker cup and enjoy! For added fiber (soluble and insoluble), mix 1 tablespoon chia seeds and approximately 2 – 3 tablespoons of rolled whole grain oats to this mixture.

If you have any questions or further advice to add, please comment below!