Whether you’re an athlete on the go or an active person with minimal time on their hands, smoothies can be great healthy options in the diet. Personally, I turn to smoothies for breakfast and for pre- and post-workout at times because they are quick to make, quick to eat and they make getting the nutrients I need fast and easy. My clients often ask me what’s in my smoothie, or how to make their own, and if their breakfast smoothie can be had pre- and post-workout.
So here’s a recipe for your basic smoothie and what to add to it or remover from it make it best for your unique situation.
Base Smoothie Recipe:
3/4- 1.5 cups water (depends how thick you like your smoothie)
1 cup fresh or organic frozen berries – berries are a great source of vitamin C and loaded with antioxidants that help with vitality and exercise recovery
1 svg protein powder – about 20-25g of whey protein isolate or vegetarian pea, hemp or brown rice protein) OR 1 cup plain organic yogurt, cottage cheese or soft tofu – protein is necessary for muscle repair as well as for proper immune function
1 scoop Vega meal replacement – this has some of my needed daily vitamins as well as greens and other antioxidants, in addition to some healthy carbohydrates and fats. Skip this by adding in a couple handfuls of spinach or kale or a powdered greens supplement and a 1/4 cup of dry oats.
For Breakfast (not pre-workout) Add:
1 tbsp Oat bran or Wheat Bran for additional fibre
1 tbsp ground flax seed, chia seed or flax seed oil for an Omega-3 boost for metabolism and immune function
1 tbsp Almond butter (or walnuts or sunflower seeds) – healthy fats, and added protein for time released energy
For Post-Workout Add:
1/2-1 banana or pear or mango depending on how many additional calories you need
1/2 cup coconut water for added magnesium and potassium (key electrolytes)
1/4 tsp sea salt for sodium and other trace electrolytes
The goal of the pre/post workout smoothie is to provide fast and easily digestible carbohydrates and proteins. Keep it low fibre and low fat for quick digestion and absorption.
Get creative and try different fruits and vegetables to keep it interesting and to maximize the health benefits.