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Ingredients for cherry coconut banana smoothie with creatine and collagen"

Cherry Coconut Banana Smoothie for Sleep & Strength

Sleep-supporting cherry coconut banana smoothie with creatine & collagen. Research-backed recipe for perimenopause hormone balance & muscle health.
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Prep Time 5 minutes
Course Breakfast, Smoothie, Sleep Support
Cuisine healthy, tropical
Servings 1
Calories 312 kcal

Equipment

  • 1 blender

Ingredients
  

  • 1.25 cups light coconut milk or milk of choice
  • 1/2 cup fresh or frozen Montmorency Cherries tart cherries, if using sweet cherries see notes
  • 1 medium banana
  • 1 tablespoon chia seeds
  • 1/8 cup frozen coconut meat
  • 1 scoop creatine I use Megennis
  • 1 scoop vanilla collagen protein powder I use Good Protein

Instructions
 

  • Add coconut milk to blender first for easier blending
  • Add banana and fresh or frozen cherries
  • Add chia seeds and frozen coconut meat
  • Add creatine and collagen protein powder
  • Blend on high for 60-90 seconds until completely smooth and creamy
  • Pour into a glass and enjoy immediately for best texture
  • Garnish with extra cherries or coconut flakes if desired

Notes

Notes: Nutritional Powerhouse: This smoothie provides approximately 25-30g protein (from collagen powder and chia), 8g fiber (from chia, banana, and cherries), plus natural sleep-supporting compounds from cherries. The combination delivers hormone-supporting nutrients while tasting like a tropical dessert.
TART CHERRIES (Montmorency) = The Research Stars
  • Contain 6x more melatonin than sweet cherries
  • All the sleep studies used tart cherry juice specifically
  • Higher antioxidant content
  • More anti-inflammatory compounds
REGULAR/SWEET CHERRIES = Still Beneficial But Different
  • Lower melatonin content (still some, just less)
  • Still contain vitamin C, antioxidants, and potassium
  • Good for general health but won't have the same sleep benefits
  • More natural sugars, less tartness
Choosing Cherries:
If you're specifically seeking the sleep-supporting benefits highlighted in research, tart cherries (especially Montmorency variety) contain significantly higher levels of natural melatonin. Regular cherries still provide vitamin C, potassium, and anti-inflammatory compounds that support overall health during perimenopause. For maximum sleep benefits, substitute with 1/2 cup tart cherry juice or frozen tart cherries when available.

Nutrition Facts (per serving)

  • Calories: ~312
  • Protein: 25-30g
  • Carbohydrates: 22g
  • Fiber: 8g
  • Fat: 12g
  • Natural Melatonin: From tart cherries
  • Omega-3s: From chia seeds