Optional: 1 tbsp chia seeds
Blend and drink after a walk or leg workout.
🥛 2. Golden Milk (Turmeric + Milk + Black Pepper)
Why it works:
Turmeric reduces inflammation and muscle soreness.
Milk offers calcium and vitamin D for strong bones.
Black pepper boosts turmeric absorption by 2000%.
How to make it:
1 cup warm milk (cow, almond, or oat)
1 tsp turmeric powder
Pinch of black pepper
Optional: Honey or cinnamon for taste
Best enjoyed in the evening to support overnight muscle repair.
🫐 3. Beetroot & Berry Energy Juice
Why it works:
Beetroot improves blood flow and oxygen delivery to leg muscles.
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