After a tough session, you need to feed your body the proper nutrients, protein, and electrolytes lost in your workout. I have been experimenting with creating the ultimate post-workout recovery smoothie which is rich in nutrients as well as delicious to drink.
Whether you have had a grueling weight training session, a 5 mile run, or intense cross-fit workout, this ultimate smoothie has something for everyone.
What Are The Key Nutrients?
The ultimate smoothie uses both unsweetened almond milk and coconut water. This keeps the sugar profile to a minimum. I avoid using any type of fruit juice as it contains large amounts of sugar. I even use ice cubes or filtered water if I run out of almond milk or coconut water.
I always recommend organic fruits and veggies for smoothies. There is just too many pesticides and sprays used these days and your body will thank you for spending the extra on your grocery bill.
Bananas are are a must in the smoothie. Depending on how ripe your banana is, it can add sweetness to your smoothie and deliver potassium to your body. Potassium is an important mineral that helps regulate your blood pressure. I buy bulk organic bananas and when they are ripe, I cut them up and freeze them. This makes it really convenient for making my smoothie.
Blueberries are another must in the smoothie. You can use raspberries or blackberries as well but I find blueberries provide the ideal sweetness needed to balance out the other ingredients in the smoothie. Blueberries are rich in antioxidants which neutralize the disease-causing free radicals in your body. They also help support your immune system due to the high concentration of vitamin A, C, and E.
Green Leafy Vegetables
My personal favorites are spinach and kale. These leafy greens are high in iron, which is an essential mineral that transports oxygen around the body and aids in energy production. If you are feeling sluggish and need some fuel for energy, try adding spinach and kale to your diet; it may boost your energy levels.
Leafy greens also contain magnesium which aids in muscle recovery, perfect for a post recovery smoothie. Spinach and kale contain antioxidants and fiber, which will help your digestive system.
Vegan Protein and Glutamine
Protein is essential for muscle growth, and adding post-workout protein is important to help repair and rebuild muscle tissue.
I recommend a Vanilla flavor plant-based protein powder. I have tried several different of protein powders from Whey to Vegan and they all change the texture and flavor of the smoothie. I have found Vegan protein powder makes the smoothie thicker.
Glutamine is an important amino acid with many functions in the body. It is a building block of protein and critical part of the immune system.
You can add healthy fats like peanut butter, almond butter to avocados. My personal favorite is adding organic peanut butter to the smoothie. It adds tremendous flavor and healthy fats to the mix.
A smoothie is not complete without adding some superfoods like chia, hemp and flax seeds. My recipe adds all 3 seeds to the mix. These superfoods are inexpensive, plus you get massive amounts of vitamins and nutrients including iron, magnesium, and healthy fatty acids to reduce inflammation.
The Ultimate Smoothie Recipe
- 1 cup of unsweetened almond milk
- 1½ cup of coconut water (can sub with filtered water)
- 1 banana
- 1 cup of frozen blueberries
- 1 scoop of vegan protein powder
- 1 scoop of glutamine
- 1 tablespoon of chia seeds
- 1 tablespoon of hemp seeds
- 1 tablespoon of flax seeds
- 2 tablespoons of peanut butter (can sub with almond butter)
- ½ avocado
- handful of spinach or mixed greens
- handful of kale
Blend it all together for at least 45 seconds or more! I recommend a high powered blender like my Vitamix. It works wonders!
Please try it and let me know what you think!