Post workout smoothies serve a number of functions. First, they taste good and you look forward to them as a reward. One woman who started at our facility told me she hated switching gyms. While she didn’t get the help like we provide at our gym and the program here was much better, there was a smoothie stand at the box gym that she loved. We solved that problem by teaching her how to make her own smoothie at home, freeze for an hour or two and bring it with her. By the time she was finished working out, she can add a little protein powder, shook it and it was ready to drink or scoop with a spoon. Here’s some recipes you might try at home. You can make some fresh and drink right away or freeze them for the future.
Get protein, antioxidants, vitamins and minerals in your smoothie.
You want to limit the breakdown of protein, increase the amount of protein synthesis and replenish your glycogen supply. The right smoothie can do that, plus help improve recovery. A simple smoothie using frozen berries, bananas, yogurt almond milk or coconut water and vanilla soy powder can be perfect. Slice and freeze the thinner rounds of banana, also freeze mixed berries or strawberries. When you’re ready to make your drink, use 8 ounces of the almond milk, coconut water, yogurt or low-fat milk. Add one scoop of vanilla soy protein, enough frozen banana slices to make ½ of a banana and ¾ cup frozen berries. Blend well.
This tropical treat will satisfy your nutrition and provide a treat.
Ensuring your body has all the electrolytes it lost and the additional nutrition and antioxidants for protection and repair isn’t hard with this delicious drink. Use 2 cups of fresh spinach, 1/2 cup of thinly sliced carrots, a cup of mango cubes cut fresh and frozen, ½ cup of each coconut water and live bacteria plain yogurt, one whole peeled seeded mandarin orange or a peeled Clementine and ¼ cup orange juice. Just blend and enjoy.
Reduce inflammation with this drink.
You may be shocked to see maple syrup in this recipe, but this recipe needs a little more sweetness than fruit has and maple syrup does have extra nutrients, including riboflavin, thiamin, calcium, iron, niacin and B6, just to name a few! It helps fight inflammation and is low on the glycemic index so it won’t give you a sugar high, just to crash later. The avocado also fights inflammation and you can also add a touch of turmeric or extra cinnamon for even more protection. Freeze cooked canned pumpkin in ice cube trays. Use half the cubes from one can for this recipe. Add 7 ounces of Greek style yogurt, 2T of freshly ground flax seeds, ¼ avocado, ½ C water, 1T pure maple syrup and ½ tsp pumpkin pie spice. It’s pumpkin pie in a smoothie with health benefits.
– Keep it simple. Slice bananas into rounds and freeze, then transfer to freezer bags. Have them on hand and ready to throw into the blender to make preparation faster.
– Use protein powder, yogurt and even peanut butter for the protein in smoothies.
– Want more protein than fruit, use a half cup each plain yogurt and milk. Add a banana and a tablespoon peanut butter. Top it off with a large handful of spinach and a bit (½ tsp ) of vanilla. Blend.
– Some herbs and spices that are anti-inflammatories include ginger, turmeric, cinnamon, thyme and cayenne pepper. These can be good additions for quicker recovery. The pepper will give your drink a kick.