Mango Lassi Recovery Smoothie for Athletes

Why This Recipe Works for Athletes

A mango lassi is one of the most effective post-training drinks you can make in under 5 minutes. Mango delivers fast-absorbing carbohydrates to begin glycogen replenishment, while the yoghurt provides casein and whey protein for muscle repair. The natural probiotics in live yoghurt also support gut health — particularly important during heavy training when gastrointestinal distress can become an issue. Best consumed within 30 minutes of finishing a hard session.

Ingredients

• 200g frozen mango chunks
• 200g full-fat Greek yoghurt
• 150ml milk (dairy or oat)
• 1 tbsp honey
• ½ tsp ground cardamom
• Pinch of salt
• Ice cubes (optional)

Instructions

1. Add frozen mango, Greek yoghurt, and milk to a blender.
2. Add honey, cardamom, and salt.
3. Blend on high for 45–60 seconds until completely smooth.
4. Taste and adjust sweetness with more honey if needed.
5. Pour into a large glass over ice cubes if desired and drink immediately.

Nutrition Notes

Per serving: approximately 340 calories, 18g protein, 52g carbohydrates, 8g fat. The 3:1 carb-to-protein ratio is close to the research-backed ideal for glycogen replenishment and muscle protein synthesis. For a higher-protein version, add a scoop of unflavoured or vanilla whey protein, or use Skyr instead of Greek yoghurt. Dairy-free athletes can substitute coconut yoghurt and oat milk without meaningfully changing the carbohydrate content.

Prep time: 5 minutes | Servings: 1