I’ve said it before and I’ll say it again, smoothies and shakes are something we all need to be careful with. It’s just so easy to overdo it. Too much protein: you’re gonna pee it out or store it as fat. Too many carbohydrates and simple sugars from fruit or sweeteners: you’re gonna spike your blood sugar and store those carbohydrates as fat. We get a whole lot of benefit from eating our foods whole.
She had a terrible day, but now she’s happy because smoothie.
Smoothies are, however, a great way to get protein, fruits, veggies, and healthy fats all in one glass. Not to mention that smoothies are easy for everyone to digest, both figuratively and literally.
Shakes and smoothies are especially helpful for athletes working to put on muscle mass or for recovery after intense workouts. The best time to provide our bodies with quick digesting nutrients in the form of a shake or smoothie is immediately post workout. Use these smoothies to get the nutrients you need after your WOD (within 30 minutes to an hour after aka your window of gainz).
Smoothie Recipes:
Go Hearty
- 1 cup milk (your choice)
- ½ cup rolled oats or steel cut oats
- 1 banana
- 2-3 tablespoons natural peanut butter
- 2 tablespoons cocoa powder
- ½ cup liquid egg whites
- 2 tablespoons flaxseed meal
- 5-6 oz. vanilla or plain Greek yogurt
- 1 teaspoon vanilla extract
- ½ cup ice
Directions: Add all ingredients to a blender. Turn on and blend until smooth
Go Green
- 1 scoop protein powder
- 1 cup chopped kale
- ½ small avocado
- 1/3 banana
- ¼ cup pineapple
- 3 strawberries
- handful of spinach
- ¼ cup water
- ice for desired thickness
Optional:
- ¼ cup uncooked steel cut oats
- ½ celery stick
Directions: Add all ingredients to a blender. Turn on and blend until smooth
Go Simple
- 1 scoop whey protein
- 8 oz. unsweetened almond milk
- ¾ cup berries
- 2 cups raw spinach
- 1 tablespoon chia or flax seed
Directions: Add all ingredients to a blender. Turn on and blend until smooth
Smoothie recipes adapted from bodybuilding.com
