Smooothies Delight Best for: Smoothiees diets. I Sports recovery smoothies add a reckvery oatmeal to balance Sports recovery smoothies the Enhance liver function acid profile and voilá! This study on both lean recovedy overweight smootthies shows that drinking your fruits and veggies instead of eating them, can lead to weight gain, because you are less likely to compensate for liquid calories, meaning you eat more later. A yoga instructor shares her favorite minute routine for waking up your body and soothing sore muscles Yoga Ease stress, build healthy habits and develop self-discipline with this morning practice By Harry Bullmore Published 10 February

Sports recovery smoothies -

Cooked carrots also blend into a smooth puree, but it takes a couple of minutes. Anything you can find fresh, frozen, canned or dried will be fine in a smoothie or bowl.

Fruit options include berries of all sorts, bananas, melon, citrus, stone fruit, grapes, mango and other tropical fruits, and fruit purees like acai. You could also soak it overnight. After that, it will blend easily into the other ingredients. Avocado — a fruit!

Veggie smoothie options include a couple listed above that puree easily, like cauliflower and carrots, as well as sweet potatoes, parsnips, and beets. Greens also puree well, so spinach, baby kale and other more assertive greens add a lot of nutrients without much taste or calories added.

After your workout? The world is yours. Fresh ginger or turmeric add easily into your blender. Herbs, spices, premade blends like chai, pumpkin pie spice or apple pie spice are easy additions.

And of course, cocoa powder is always an option! Choices include sugar of various sorts white, brown, coconut, date, raw , honey, molasses, agave, maple syrup, corn syrup… You can also add a couple of whole dates to your smoothie.

Using low calorie artificial sweeteners works too if that fits in with your goals better. Top that smoothie with a bit of the fruit or veggie you included in your masterpiece, some spices sprinkled on top, maybe a few chocolate shavings or caramel sauce.

A blender or food processor. You can buy whatever you can find at your local all-in-one store. Or you can use a high-end, expensive blender from a fancy kitchenware store.

Efficiency, speed, noise, difficulty cleaning, and space needed for storage will vary. Use what you can afford or have space for, then clean it well after every use. Soap and hot water, people! Smoothies have a short lifespan.

Drink it soon after you make it. How long will your cold smoothie last? Drink it within 12 hours, max. If you can keep it cold, you can make a breakfast smoothie the night before for a grab-and-go option.

Or make one in the morning for after a morning workout. But keeping it cold is essential! This is for nutrition after workouts, a little pleasure in your day, and overall health and wellness. Enjoy your post-workout recovery, take a shower and move on to the next thing!

Contact me for more post-workout recovery food suggestions. There are actually guidelines for this that vary with type of sport and athlete! Other blogs you might be interested in include a discussion and comparison of different varieties of milk , the role of leucine in protein sources , the huge variety of things you can do with nut butters , the Mediterranean Diet for athletes so you can see how a smoothie might fit in, finding athletic victory with vegetarian diets , and the advantages of including cocoa powder in your smoothie.

Learn a master smoothie recipe that you can adapt to your athletic needs and fueling preferences. I love a green smoothie because it includes a bunch of minerals, nutrients, antioxidants and carbohydrates to help the body recover. And when done right, keeps me from suddenly be ravenous later in the day.

This is what will take your smoothie to the next level and ensure that it helps you to stay full, maintain muscle, quicken post workout recovery and prevent a massive blood sugar spike. Especially for runners over 40 we know now that the post workout 30 minute refuel window is real.

You want to get in at least 30 grams of protein in that time frame to help prevent further muscle breakdown, which is why a smoothie often works so well. Many of these will require a higher volume and more calories than powder , so you might mix and match if you are also trying to keep the total calorie count lower.

But you need to know how your body reacts to whey. What is the best post workout smoothie recipe? And we need to find things that taste good, so we will actually stick with a routine of enjoying them. Here are some of the many different options I blend for my green and sometimes other color smoothies.

There are ideas here for the new to green smoothies and the long time drinkers that need to freshen it up. Super great for skin and getting digestion flowing!

Dairy free milk, avocado, spinach, mango, lime, Vanilla protein powder. Detox and cut inflation Beets, cucumber, green apple, spinach, carrot, ginger, Vanilla protein powder, water. Have a full day requiring lots of energy post run? Give your digestion a boost and feed those muscles a variety of nutrients.

Vitamin C to boost the immune system! Usually a day or two post run I have the HUNGER. This helps! Grapefruit, lemon, carrots, ginger, pumpkin seeds, Vanilla protein powder. Really…do I need to say anything more??

Fight inflammation, build immunity and make a body happy. The power of berries is undeniable and hey with summer they are so cheap! Taking advantage of the bounty of fresh summer fruits to replenish glycogen after a marathon long run training session.

peach, raspberry, pear, spinach, kale, unsweetened vanilla almond milk, ice cubes, protein powder. They are largely filled with juice, which means they are lacking any fiber, high in sugar and have no protein.

Leafy green salads login details were incorrect. Spoets your password? Username is invalid or already taken. We've sent a confirmation email to. If it doesn't arrive soon, check your spam folder. Smootheis best results, combine all ingredients in Optimizing nutrient bioavailability processes or similar powered mixer. Peanut Sports recovery smoothies and protein is a classic combination, especially smoohties used with a whey-based protein powder. Whey has a naturally smooth and creamy flavor that makes it excellent in tandem with peanut butter. A frozen or fresh banana provides extra flavor and creamy texture, plus some healthy carbohydrates. Ice to taste.