Post-Workout Smoothie Recipes Diet and Nutrition

Post-Workout Smoothie Recipes

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The rise of the smoothie maker has been gradual for years but in the last 12-18 months or so there has been a big boom. Recognised as a quick way to get in some post workout nutrition you can glug on the go, or just an easy-to-digest breakfast for those who can’t stomach whole foods early in the morning, smoothies are certainly here to stay.

But if you’re getting bored of your same old handful of fruit and milk/water combination, or are looking for more bang for your blended buck, then these recipes are here to get you out of the smoothie rut and into post-workout repair and recovery mode.

Recipes

Sweet Potato Cream Smoothie

Sweet potato crem smoothie for post recovery

Not only are sweet potatoes a great source of slow-release carbohydrate, they also contain much-needed vitamin C – perfect for helping grow and repair tissues. Vitamin C aids the body in the production of collagen – required for synthesis of tendons and ligaments, as well as other tissues. It also helps maintain bones, along with calcium.

  • ½ a medium-large sweet potato (or a whole small one), cooked
  • ½ banana
  • 1 medjool date
  • 250-300ml almond milk
  • ½tbsp. peanut butter (optional)
  • Pinch of cinnamon
  • Blend all ingredients until smooth. Add more liquid if you like a thinner shake.

Optional extra protein kick = ½ to 1 scoop vanilla whey, or alternative, protein powder

Egg Nog Smoothie

Egg nog smoothie for post recovery
Eggs are one of the few dietary sources of vitamin D – but note that it is only available in the yolk, so if you only ever have egg whites you could be missing out on vital nutrients. Vitamin D helps absorb calcium, helping to develop strong and healthy bones, as well as contributing to other important bodily processes. Don’t be put off by the raw egg in this smoothie* – you won’t even know it’s there!

  • 1-2 medium eggs
  • ½ banana
  • 250ml milk
  • Pinch of cinnamon
  • Dash of vanilla extract
  • Pinch of nutmeg

Blend all ingredients until smooth. This smoothie is intended to be more on the liquid side!

Optional extra protein kick = ½ a scoop vanilla whey, or alternative, protein powder

* Avoid raw eggs if you’re pregnant or breastfeeding, or if you have low immunity through illness or medication.

Chocolate Avocado Smoothie

Chocolate avocado smoothie recipie for post-recovery
With nearly 30%* of your recommended daily intake of vitamin E, which acts as an antioxidant, as well as healthy mono-unsaturated fat (the kind that helps lower ‘bad’ cholesterol) avocados have fast become fitties’ favourite foods. You may have heard of chocolate mousse made with avocado, well this right here is the smoothie version – making it that little bit more accessible every day!

  • ½ very ripe avocado
  • ½ banana
  • ½tbsp. honey or agave
  • 1tsp cocoa
  • Dash of vanilla extract
  • 200-250ml water

Blend all ingredients until smooth – adding the water bit by bit until it reaches the desired consistency.

Optional extra protein kick = ½ to 1 scoop chocolate whey, or alternative, protein powder

* Per 1 whole avocado.

Pink Kale Smoothie

Pink kale smoothie recipie for workout recovery
Kale is just one source of vitamin B6, which helps regulate hormones as well as contributing to red blood cell development, neurological and brain development and function. It can be a little bitter on its own, but a big handful of raspberries and some natural sweeteners make this shake a tasty but nutritious glass-full.

  • Large handful kale
  • 75g raspberries
  • ½tbsp. almond butter (optional)
  • 250ml water
  • 2tbsp. Greek yoghurt
  • Honey or agave (add to taste)

Blend all ingredients until smooth, adding the honey/agave bit by bit until to your taste.

Optional extra protein kick = ½ to 1 scoop strawberry whey, or alternative, protein powder

Apricot and Carrot Smoothie

Carrots and apricots are both great sources of vitamin A – important for health vision, as well as bone, skin and immune functions. Get a boost with this delightfully orange smoothie. You can use the carrot raw… if your blender is powerful enough, but cooking it will make it that much easier to blend. Alternatively you can use the juice of two carrots.

  • 4 dried apricots
  • 1 large carrot, cooked
  • 250ml milk
  • 1tbsp. honey or agave
  • Pinch of cinnamon

Blend all ingredients until smooth. Add more milk if you like your smoothie thinner.

Optional extra protein kick = ½ to 1 scoop vanilla whey, or alternative, protein powder

Try Them and See

By mixing up your smoothies you will add a variety of nutrients into your diet, as well as relieve the boredom of mundane shakes. Think about what you need most in your diet – which vitamins and minerals do you potentially not get enough of? If you’re not sure, a good way to tell is by the colour of the fruit and vegetables you eat. Eat mostly greens? Try the Apricot and Carrot, or Sweet Potato Cream Smoothie. Have a lot of orange fruit and veg in your life? Go for the Chocolate Avocado or Pink Kale Smoothie.
If you try any of these recipes tag @hfe1 and @fitcetera on Twitter so we can see, or use @fitcetera and @hfe1#ftcrecipes on Instagram.

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