Flywheel Website

Three Ultimate Post-Fly Recovery Smoothies

By August 8, 2014 One Comment


You just finished an early morning or evening Flywheel class and you fall into one of two subsequent categories: You’re famished and late for the train, or the thought of food leaves you feeling queasy, particularly if you really pushed the limits in the stadium. 

Regardless of the category you fall into, you need to replenish, and to benefit from the anabolic window, refueling has to be relatively fast. For this reason, a lot of instructors and riders alike reach for smoothies and juices to recover, and we understand why! Smoothies are convenient, easy to digest, and can substitute for a whole meal when you are short on time. The problem with commercial smoothies & juices is that the sugar and caloric content can be disproportionally high compared to fiber and protein. This ratio can cause the body to experience a sugar rush followed by a rapid fall.

To combat this problem, Flywheel Scarsdale instructor and nutritionist Victoria Frosini developed and taste tested three delicious and satisfying smoothies that will leave you feeling full and ready to take on the day. The bonus; each smoothie is filled with whole food ingredients and the recipes highlight the importance of macronutrient balance (think: protein, carbohydrates, and healthy fats) which are essential to partial and complete recovery.

For best results, add liquid ingredients to the blender followed by fruits, coconut oil and others fats. Add spices and ice last. Blend to desired consistency. If you like a thicker smoothie (…ice cream-like texture) add additional ice cubes!

Processed with VSCOcam with f2 preset

Mango Lassi
1 cup chopped mango frozen or fresh
1-tablespoon coconut oil
6 ounces Greek yogurt (or coconut yogurt for dairy free version)
1-teaspoon cinnamon
1 medjool date
½ cup mineral water
½- 1-cup ice


Processed with VSCOcam with c1 preset

Cacao Power Smoothie (V)
½ banana
1-tablespoon nut butter (almond, sunflower, peanut)
1-tablespoon raw cacao powder
1-cup spinach
1 medjool date
1 cup almond milk
½- 1-cup ice


Processed with VSCOcam with f2 preset

Acai Berry Smoothie (V)
½ cup frozen acai
½ cup mixed berries
1 Cup almond milk/coconut milk
½ Banana
1 handful fresh baby spinach
1-tablespoon raw almonds or cashews
½- 1-cup ice

(V)** designates vegan recipe

Read Victoria’s Five Foundational Eating Tips for Flywheel Riders here.

“My path to becoming a Flywheel instructor is a little different than most and it certainly took a while to get here!” Read about Flywheel Scarsdale instructor Jennifer Gefsky here.


Victoria has been referred to as a pioneer in the nutrition communication field, as she was one of the first among her peers to conduct phenomenological research on blogging and social media for weight loss. After earning her undergraduate degree in Communications and working in marketing and social media, Victoria saw a need to enhance consumer education in health and nutrition and pursued an advanced degree. Her coursework focused on human anatomy and physiology, biochemistry, advanced medical statistics, food science, vitamins and minerals, and nutrition and human behavior, to mention a few. She holds a Master of Science degree in Nutrition and Dietetics from Marywood University, and now specializes in freelance nutrition communication, where she has had the opportunity to work with nutrition thought leaders in the greater NYC area as well as on the West Coast.