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Muscle Shake: Hangover Helper

October 5, 2012

By Matthew Kadey, MS, RD

Did you hit the bar a little hard last night? So hard, maybe, that the bar hit back? The next time you wake up with a dull thudding in your head and what feels like concrete running through your veins, heave yourself out of bed and whip up this recovery drink.

1/2 cups coconut water


Your primary goal when it feels like someone is pounding away with a jackhammer in your head is to hydrate. Liquids will help counteract the diuretic effect alcohol has on your brain cells. On top of H2O, coconut water also supplies electrolytes like potassium, which you likely sent down the urinal during a night of debauchery.

1 cup frozen raspberries


Fructose — the sugar found in fruits — can help you get back on your feet when in a world of hurt, as it speeds the rate at which your body metabolizes alcohol.

1 scoop whey protein powder


Mighty whey is loaded with cysteine, an amino acid that may mop up toxins that contribute to the hangover blues. Plus, a healthy dose of protein can help put a halt to the muscle catabolism that a night of too much booze brings about.

1 tablespoon almond butter


Alcohol increases urinary excretion of magnesium, which could be a contributing factor to why your brain feels like it’s been in a fender bender. Almond butter is a good source of magnesium, so it can help get your levels back up.

1 tablespoon chopped ginger


Adding this to the mix can help settle your stomach.

1 tablespoon honey


When you drink too much, your liver is busy metabolizing alcohol instead of helping regulate blood sugar levels; this causes a drop in blood sugar, leading to brain fog and lethargy. Your best bet to expedite recovery? Take in items like honey and fruit that’ll give your blood sugar — and your (non-alcoholic) spirits — a boost.

Nutrition Information:


382 calories; 25 grams protein; 11 grams fat (2 grams saturated); 50 grams carbohydrates; 13 grams fiber; 383 milligrams sodium