After a decent workout or playing sport it’s very important to refuel with the the right food and drinks for recovery, your body needs to replace the nutrients, protein, and electrolytes lost while exercising. We have already covered the best post workout foods to eat but the right smoothie can also be a great option. They can help you refuel with the right nutrients you need rather than going for the quick ineffective fix like fruit juices and sugary drinks. Don’t confuse healthy fruits with fruit juices as fruit juice lacks the fibre found in whole pieces of fruit and contains huge amounts of sugar.
Smoothies are easy to make and digest, and if you use the right ingredients they offer a simple way to get the protein you need to build muscle, the carbs you need to restore the glycogen you burned during exercise, and antioxidants that fight inflammation and cell damage.
Tips on making nutritious post workout smoothies
Start with a Liquid Base
Choose unsweetened almond milk, coconut milk , coconut water, or just water as a liquid base to keep the sugar profile of your post workout smoothies to a minimum.
Add Whole Fruit
Whole fruits will be the taste maker in your post workout smoothie and also act as a natural sweetener. Add as many as you like but we recommend including a banana as they deliver the all important potassium you need for recovery. Potassium is an important mineral that helps regulate your blood pressure, as well as being a natural diuretic.
Berries taste great so make an excellent addition as well as a whole suite of health benefits, they tend to have a high concentrations of antioxidants, which neutralise the disease-causing free radicals in your body. Most fruits contain, healthy carbohydrates and fibre, which stabilises blood sugar levels.
Add Green Leafy Vegetables
They may not taste great but they add a nutritional boost without an overpowering taste. Leafy greens are high in iron, which is an essential mineral that transports oxygen around the body and aids in energy production. They also contain magnesium for muscle recovery, as well as antioxidants and added fibre.
Protein helps to repair, maintain, and grow muscles. Try natural vegan sources like nuts, nut butters, seeds or beans. Or you could try a protein powder there are many vegan and non vegan ones out there. Here are the Best sources of Plant Protein
The list is endless, you can choose your favourite superfoods or choose from Our Top 10 Superfoods. All have different qualities and will add different flavours to your post workout smoothie.
Once you have a blender you can play around until you get your formula and taste right but here’s a suggestion for you.
- 1 medium banana, frozen or non frozen
- half a cup of blueberries
- half a cup of strawberries
- 1 medium orange, peeled and chopped into pieces
- ¼ cup rolled oats
- ⅓ cup low-fat Greek yoghurt or use coconut water for the vegan option
- half a cup of kale
- 1a tablespoon or two of chia, hemp, or flax seeds.
- A sprinkling of cacao nibs or powder
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