Example Recovery Smoothie Recipe’s

Recovery Smoothie Recipes pt1

 

Berry Good For You

– 1 C Blueberries à Blueberries are an excellent source of Vitamin C, which is huge for tissues repair and wound healing. They are also packed with antioxidants.

            –½ C Strawberries à Strawberries have tons of antioxidants to help with overall health. They also have tons vitamins and minerals which are required for optimal function

            – 1 Banana àBananas are a high glycemic index food meaning they spike blood sugar rapidly beginning the recovery process for glycogen resynthesis. They also are a high fiber food and contain good amounts of vitamins and minerals.

– 2 Cups Spinach or Kale à Dark leafy greens have an extremely high nutritional value rich in vitamins, minerals, and antioxidants. You can never get enough dark leafy greens of any kind in your diet daily!

            -1 Tbsp Tumeric à This spice is a powerful medicine that has long been used in the Chinese and Indian systems of medicine as an anti-inflammatory agent to treat a wide variety of conditions. It is one of the most studied and documented nutritional sources for overall health.

2-3 Turns(or shakes) Black Pepper à Black pepper is used to promote intestinal health by stimulating taste buds to alert the stomach to produce more stomach acid to increase digestion. It also increases the absorption of turmeric by 2000% (!)

            2-3 Turns(3 finger pinch) Sea Saltà includes vital minerals like sodium, potassium, calcium, magnesium, bromide, chloride, iron, copper, and zinc among other beneficial elements.

1 Serving of Protein (flavor is personal option) à Protein is going to be key after a workout to help build up muscle and connective tissue. Hemp protein is a great source because of its full Amino Acid profile and fat content. If using Whey protein make sure it is Cold-Processed as normal protein is denatured (broken apart) in the heating process which leads to digestion issues and even leads to free radicals which are known to shorten life span.

            – Ice Cubes à Optional, but gives smoothie an awesome texture and taste. (water can also be added for a more liquid consistency)

Peanut Butter Cinnamon Banana;

            1 ½ – 2 C Flax or Almond Milk à Water can also be used, if using flax or almond milk make sure to read ingredients and go for the option with the least sugar, and ingredients all together.

– 2 Medium Sized Bananas à Bananas are a high glycemic index food meaning they spike blood sugar rapidly beginning the recovery process for glycogen resynthesis. They also are a high fiber food and contain good amounts of vitamins and minerals, and tastes awesome!

– 1-2 Tbsp Peanut Butter à Peanut Butter contains protein, which will help with muscle repair after strenuous exercise. Peanut butter is also rich in potassium, magnesium, and healthy fats which are essential for optimal health*almond butter can also be used if there is an allergy*

            – 1 Tbsp Apple Cider Vinegar à Apple Cider Vinegar is good for everything ranging from heart health, gut health, skin health, immune health, and vision, among many other things. Start small, as there is an acquired taste that will grow on you!

-1/2 tsp Cinnamon à Cinnamon is loaded with antioxidants, which help prevent many diseases and helps fight inflammation which is critical to keep low for health and performance.. *Use Ceylon Cinnamon, which is known as “true” cinnamon*

 Green Machine;

            1 ½ – 2 C Flax or Almond Milk à Water can also be used, if using flax or almond milk make sure to read ingredients and go for the option with the least sugar, and ingredients all together.

1 Avocado à This super food is loaded with key fats needed for brain health, as well as dietary fiber, vitamin K, copper, folate, vitamin B6, potassium, vitamin E, and vitamin C. It is known across the world as one of the most beneficial foods you can eat.

            2 Cups Spinach or Kale(any combination of leafy greens will work!) à Dark leafy greens have an extremely high nutritional value rich in vitamins, minerals, and antioxidants. You can never get enough dark leafy greens of any kind in your diet daily!

            1 Banana àBananas are a high glycemic index food meaning they spike blood sugar rapidly beginning the recovery process for glycogen resynthesis. They also are a high fiber food and contain good amounts of vitamins and minerals.

            1 Apple à Apples are extremely rich in important antioxidants, flavonoids, and dietary fiber.

            -1 Tbsp Tumeric à This spice is a powerful medicine that has long been used in the Chinese and Indian systems of medicine as an anti-inflammatory agent to treat a wide variety of conditions. It is one of the most studied and documented nutritional sources for overall health.

2-3 Turns(or shakes) Black Pepper à Black pepper is used to promote intestinal health by stimulating taste buds to alert the stomach to produce more stomach acid to increase digestion. It also increases the absorption of turmeric by 2000% (!)

            2-3 Turns(3 finger pinch) Sea Saltà includes vital minerals like sodium, potassium, calcium, magnesium, bromide, chloride, iron, copper, and zinc among other beneficial elements.

1 Tbsp Apple Cider Vinegar à Apple Cider Vinegar is good for everything ranging from heart health, gut health, skin health, immune health, and vision, among many other things. Start small, as there is an acquired taste that will grow on you!

1 Serving of Protein (flavor is personal option) à Protein is going to be key after a workout to help build up muscle and connective tissue. Hemp protein is a great source because of its full Amino Acid profile and fat content. If using Whey protein make sure it is Cold-Processed as normal protein is denatured (broken apart) in the heating process which leads to digestion issues and even leads to free radicals which are known to shorten life span.

 Smoothie Tips:

  • Use this sheet as a guide; there are millions of different combinations of ingredients. Play around and find something you love!
  • These are not just to be used for post workout. Want a quick easy meal? Make a smoothie!
  • The biggest key is to enjoy your smoothies (and diet) and notice how the body feels when it gets the fuel it needs to thrive!
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