Go for fresh everyday smoithie body Athlete-friendly smoothie recipes thank you. Read next. Most smoothy recipes call for banana or avocado as a soft fruit.

Athlete-friendly smoothie recipes -

Smoothies can be packed with helpful nutrients, including carbohydrates, protein, good fats and plant-based nutrients, such as antioxidants. Your body is a machine that needs ALL of these nutrients to perform at its best! There are 3 key big types of nutrients called macronutrients you need to fuel your athlete.

Of course, it's impossible to ignore the benefits of leafy greens for athletes - so, it's making it on the must-have smoothie ingredient list for your workout. Carbohydrates are the fuel that your body burns when you're playing your game. There are different types of carbohydrates, your body's favourite fuel source.

Similar to the gas pumps, there are premium fuels - for athletes, these can be found in whole foods, such as: fruits, leafy greens, salads, potatoes, squash, beans, nuts, seeds, oats and other whole grains.

Protein is the building blocks your muscles need to push, pull, stride, glide, climb, jump, and twist. Proteins come in all sorts of food, including vegetables, edamame beans and nuts. Sometimes protein sources also contain a lot of fats, such as in animal meats or fish.

Fats are what makes your cells able to send messages from one to the other - literally, every cell in your body is lined with fat. Depending on the type of fat, it can help you as an athlete or hinder your ability to perform and recover.

In general, deep fried, fast foods and processed packaged foods contain fats that slow you down. Fish, olives, avocado, nuts and seeds contain the types of fats that help you recover.

Leafy greens are exactly what they sound like - leafs that are green, tasty and edible. Some are better in smoothies than others. Spinach is a fan favourite because it pretty much disappears once blended, with very little impact on your smoothie's flavour.

Exercise or workouts can be taxing on your body. It causes your body to make a lot of oxidants. Oxidants damage your muscles and other body parts.

Luckily, antioxidants can stop the damage! Be sure to include lots of plants in your day - as an athlete, you want those antioxidants. Here's an easy salad recipe to get more antioxidant-rich plants in your day.

As for protein in your smoothie, it's a great idea if you're looking for a long-term fuel protein makes you feel fuller, longer. Protein offers your body the needed building blocks to repair and recover after exercise. But, there is mixed evidence as to whether there is an advantage to fuelling your body with protein prior to a workout.

Honestly, you choose the protein powder that works for you. Whether that's driven by taste, price-point, sustainability or ingredients.

If you need some support in making a choice that's best for your goals, I can help. It's time to get the results you want - that's possible with proper nutrition. But, where do you start?

Your athlete's schedule can be a challenge. It actually tastes really good and is a great vessel for supplements. So enough with the hype, here it is:. But not so fast; there are countless possible variations.

Although the original recipe uses all blueberries, you really can substitute any frozen fruit. Our favorite blend is blueberries, blackberries, and cherries. Tropicana has come out with a new orange juice called Trop 50 which has half of the sugar of regular orange juice but no artificial sweeteners.

The secret is not more water but rather the extract of the stevia plant, which is natural and sweeter than sugar. Soy yogurt is a little runnier than regular yogurt but makes almost no difference in the smoothie other than not having the good sour taste that regular yogurt does.

We had been using Vitamin Shoppe-brand whey protein, the one sweetened with Splenda, not Aminogen the Aminogen one is wretched in the smoothie. Finally, the flaxseed oil is included solely for nutritional purposes, primarily the Omega-3 fatty acids.

One other easy way to do this is to substitute canola oil for olive oil in your cooking olive oil is great in comparison to butter and many other oils, but its EFA ratio is relatively high.

Heat ruins it. I hope you try this smoothie and let me know what you think. And to all who have taken the time to check out this new blog, thanks!

Your email address will not be published. Notify me of follow-up comments by email. Notify me of new posts by email. wow I had no idea that heat ruined flaxseed oil- I often throw some in when I bake blueberry muffins. The average intake ratio you said makes me think I should switch to just omega Are you still drinking these every morning?

Is the protein powder a necessity especially for a someone who doesnt exercise a whole lot? Yeah I drink this every morning. Protein powder is not necessary. But it accounts for about calories, so you might want to add something in its place more yogurt, more fruit, more juice, etc to make it more filling.

Looks good — exactly what i was looking for. I usually do blueberries and blackberries. Nice photo! Even after several shots — prolly just need a better camera.

Thanxs for the recipe, Chris. Vegetarian Hair Coloring By ACT. Really loved this smoothie this morning! BLEND THIS: ¾ cup ice ¼ cup fresh or frozen pitted tart cherries ¼ cup pomegranate juice 1 scoop vanilla protein powder 1 tbsp chopped walnuts 1 small cooked, peeled beet or raw beet, scrubbed and chopped.

Nutrition per shake: calories, 25 g protein, 20 g carbs, 2 g fiber, 6 g fat. This smoothie is seriously delicious—and makes for a mean-postworkout shake too.

Delivering 21 grams of protein, it helps to repair micro-tears in your muscles to get you ready for your next gym session. BLEND THIS: ½ cup coconut water ½ cup plain Greek yogurt 3 tbsp almond butter 1 scoop whey protein powder 1 tbsp hulled hemp seeds 1 frozen banana 1 cup ice.

BLEND THIS: ¾ cup fat-free milk ½ ripe banana ½ cup frozen raspberries ½ cup frozen blueberries 1 scoop vanilla whey protein powder 5 ice cubes.

Pierre, M. Most blenders will be able to handle pulverizing an apple, St. Pierre says. Leave the apple skin on for extra phytonutrients. BLEND THIS: 12 oz water, milk, or yogurt 2 scoops vanilla flavored protein 1 apple, core removed, and sliced into wedges 1 cup of spinach 2 tbsp of almonds ¼ cup of uncooked oats Ice as needed Cinnamon, to taste calories, 58 g protein, 13 g fat, 46 g carbs, 9 g fiber accounts for using water as the fluid instead of milk or yogurt.

BLEND THIS: 12 oz water, milk, or yogurt 2 scoops chocolate flavored protein powder 1 banana 1 cup of spinach 2 tbsp of natural peanut butter 1 tbsp cacao nibs or dark cocoa powder calories, 59 g protein, 22 g fat, 38 g carbs, 8 g fiber accounts for using water as the fluid instead of milk or yogurt.

Adding ground flax to this classic protein shake provides you with extra fiber and heart-healthy omega-3 fats, St. Trying to work more healthy fats into your diet?

Here are the best sources of Omega-3s. BLEND THIS: 12 oz water, milk, or yogurt 2 scoops vanilla or strawberry flavored protein powder 1 banana 1 cup of frozen strawberries 1 cup of spinach 2 tbsp of ground flax calories, 55 g protein, 9 g fat, 47 g carbs, 11 g fiber accounts for using water as the fluid instead of milk or yogurt.

Research suggests that cherries can ease soreness after a workout, making this a perfect recovery shake, says St. BLEND THIS: 12 oz water, milk, or yogurt 2 scoops chocolate flavored protein powder 2 cups of sweet dark cherries, pits removed 1 cups of spinach 1 tbsp of walnuts 1 tbsp ground flax 1 tbsp cacao nibs or dark cocoa powder calories, 56 g protein, 13 g fat, 47 g carbs, 9 g fiber accounts for using water as the fluid instead of milk or yogurt.

Tired of the same old fruit smoothies? Try one that tastes like pumpkin pie. The pumpkin is a great source of Vitamin A, which is good for your eyes, skin, and immune system, St.

BLEND THIS: 12 oz water, milk, or yogurt 2 scoops vanilla flavored protein powder ¾ cup of pureed pumpkin 1 tbsp of walnuts 1 tbsp of ground flax ½ cup of uncooked oats Cinnamon and vanilla extract to taste Ice as needed. The sesame seeds in this shake add unexpected flavor, plus a helping of magnesium and selenium, says St.

BLEND THIS: 12 oz water, milk, or yogurt 2 scoops vanilla flavored protein powder 1 apple, core removed, and sliced into wedges 1 cup of spinach 1 tbsp of almonds 1 tbsp of ground flax 1 tbsp of sesame seeds Cinnamon to taste Ice as needed calories, 57 g protein, 15 g fat, 36 g carbs, 10 g fiber accounts for using water as the fluid instead of milk or yogurt.

BLEND THIS: 12 oz water, milk, or yogurt 2 scoops vanilla flavored protein powder ½ banana 1 cup of pineapple 1 cup of spinach 1 tbsp of ground flax 2 tbsp of unsweetened coconut flakes ½ cup plain yogurt or vegan alternative calories, 58 grams protein, 12 g fat, 46 g carbs, 8.

Nutrients in deeply colored fruits and vegetables like beets and cherries can boost athletic performance and help with muscle recovery, says Amy Culp, R. BLEND THIS: ¼ cup low fat cottage cheese 1 cup blueberries fresh or frozen 1 scoop vanilla protein powder 2 tbsp flaxseed meal 2 tbsp walnuts, chopped 1½ cups water 3 ice cubes calories, 33 g protein, 17 g fat, 34 g carbs.

With chocolate almond milk, cocoa powder, and cacao nibs, this rich drink from Roussell will give you a chocolate fix without going overboard on calories. Drink this shake from Roussell for a decadent treat: Almond butter makes the mix extra creamy, while dark chocolate almond milk and coconut flakes make it extra tasty.

BLEND THIS: 1 scoop chocolate protein powder 1 tbsp unsweetened coconut flakes 1 cup chocolate almond milk 1 rounded tbsp almond butter 1½ cups water 3 ice cubes calories, 27 g protein, 21 g fat, 33 g carbs.

This shake from Roussell tastes just like a creamsicle, but with real ingredients rather than loads of added sugar. BLEND THIS: 1 scoop vanilla protein powder 1 orange ¼ orange peel 1 tbsp walnuts 2 tbsp flaxseed meal 1 cup water ½ cup orange juice 3 ice cubes calories, 32 g protein, 14 g fat, 39 g carbs.

This smoothie makes for the perfect recovery drink. BLEND THIS: Water as needed 1 cup plain low-fat kefir 2 tbsp walnuts 1 cup chopped strawberries 1 banana 1 scoop vanilla whey protein calories, 39 g protein, 11 g fat, 59 g carbs, 7 g fiber.

Drink this for the perfect afternoon snack. BLEND THIS: Water as needed 2 tbsp flaxmeal 1 tbsp unsweetened cocoa powder 1 tbsp natural peanut butter 1 scoop chocolate whey protein powder calories, 33 g protein, 17 g fat, 19 g carbs, 9 g fiber.

This shake may be the definition of a perfectly balanced breakfast.

The way I see Athlete-friendly smoothie recipes, you Immune system boosters need to eat Smkothie twice during Athlete-friendly smoothie recipes day. The first time is Athlete-friendly smoothie recipes the morning, when a smoothie made from fruits Afhlete-friendly nuts and even vegetables will not only set Athlete-friendpy tone for the entire day, but smootthie as a vehicle Kidney function other superfoods or vegan supplements you want to work into your diet. The second is in the afternoon, when a big salad loaded with greens, other raw vegetables, and nuts will fill you up and give you more veggies than most people eat all day. Most people are alright when it comes to the salad. There are too many possible ingredients, and too many variables to tweak to get the proportions just right. And if someone should stumble upon a good recipe, they end up making it so often that they get sick of it and never drink it again.

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