Need a quick smoothie?

Choose your base – what liquid will you use? Water, milk, almond milk, 100% juice, homemade juice, etc. The base normally provides some carbohydrate or energy to the mix.

Add in fruits or vegetables – increase your antioxidant levels! Intense exercise increases the release of free radicals. One way to get rid of these in the body is through high antioxidant foods. Try to add at least 2 of the following: Apple, Blueberries, Blackberries, Cherries, Grapefruit, Grapes, Kiwi, Mango, Pineapple, Raspberries, Banana, Strawberries, Kale or Spinach.

Add protein – help those muscles recover and keep your hunger at bay! Protein is also important for the immune system, especially useful in the winter season. Choices for protein include: Greek yogurt, lowfat milk, nuts or 100% whey protein.

Add healthy fats – this type of fat helps fight inflammation in the body. Choose fats high in omega-3 for the best benefits, including: Almond butter, chopped walnuts/pecans/almonds, avocado, ground flaxseed, chia seeds or almond milk.

Need some more flavor? Try vanilla extract, honey, cinnamon, nutmeg, herbs or flavored milk (chocolate, almond, coconut).

Here are some ideas to get you started:

Green Smoothie:

1 banana

½ cup frozen blueberries

1 tablespoon honey

1 tablespoon almond butter

1 cup almond milk (unsweetened)

1 cup spinach

6oz non-fat Greek yogurt

Nutrition: 505 calories, 12g fat, 83g carbohydrate, 22g protein

*Use as a quick breakfast or split into 2 servings for a snack or if you’re pairing with something else for breakfast (i.e. oatmeal, toast, eggs, etc.)

 

Berry Smoothie:

1 banana

½ cup frozen blueberries or raspberries

1 tablespoon honey

2 tablespoons chia seeds (can substitute 1 T almond butter or ground flax)

½ cup POM 100% juice

6oz non-fat Greek yogurt

Nutrition: 550 calories, 12g fat, 87g carbohydrate, 32g protein

*Use as a quick breakfast or split into 2 servings for a snack or if you’re pairing with something else for breakfast (i.e. oatmeal, toast, eggs, etc.)

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  1. […] Athlete- be sure to check it out!  After browsing her blog I am already swooning over her other smoothie recipes!  We are on a smoothie kick in my house, so I’m down for anything involving yogurt, protein […]

  2. […] Even when buying 100% juice, the sugars will put a spike in your blood sugar. Try out one of these smoothies for fresh fruit & a balance of carbohydrates (sugars), protein and healthy fat to give you […]

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