Top 5 Smoothie Recipes For Workout Recovery

Did you know that most people who work their tails off day in and day out to get healthier and get in better shape do not optimize their results because they forget (or just don’t know) one vital step of the workout formula? Are you one of them? See, getting results to be healthier or to be in the best shape of your life is NOT just about exercise and nutrition. That is, obviously, a large part. It is the recovery phase that actually produces the biggest results and the ultimate gains (or weight losses). Sleep, rest, de-stressing, and post workout supplementation is crucial for maximizing your efforts in any given activity where your ultimate goal is weight-loss, muscle gain, improved endurance, or harmonious vitality and health. Do you know how many people I have worked with that look at me with dropped jaws when I ask them what their post-workout supplementation and nutrition plan is? It is like I spoke a foreign language. If you do not refuel the body properly (or strategically), how can you expect that it will be replenished and ready to perform optimally for your next activity. Think of your body like a car. If your car gets too low on oil, the substance vital for lubricating the engine and the overall operations of the car, then putting more oil in the oil tank will allow the car to run optimally and smoothly and get you to your destination. If you ignore the “check oil” light, then the car becomes sluggish and, if ignored long enough, the engine will most likely seize up, bringing your car to a dead stop. Your body is the same way. If it loses vital nutrients through sweat and energy exertion, it needs to be replenished so that your engine and main operating system can continue to hum along-IF you want results and to feel your best! In this blog, I am going to give you 5 smoothie ideas that will help you replenish and allow your body to truly benefit from the exercise and activity.

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3 Reasons Smoothies Are So Beneficial For Post-Exercise

  1. They are liquid. Your body needs easy digestible foods that are choked full of nutrients so that they can be absorbed quickly.
  2. They are portable and easy to consume. The optimal time for a post-exercise feeding is 0-45 minutes. The quicker that you can consume your food, the better. Smoothies make that totally doable.
  3. You can shove a lot of stuff into them. It is so easy to add a lot of beneficial foods and supplements into a smoothie without feeling like you are trying to consume your entire kitchen at once. More bang, baby!

Depending on your activity, time length, and intensity, your requirements may vary greatly. I will give you some basic smoothie ideas and then add in some “extras” that may spark your interest. The key thing to remember is to keep the post-workout fat consumption lighter because of digestion. Fats are harder to digest and, as stated above, we need easy digestible foods.

Blend it up

Banana Almond Butter Power: Bananas help to restore potassium, which you lose while you sweat.

  • ½ c plain grass-fed organic yogurt or kefir or non-dairy alternative
  • 1 scoop plant-based protein powder
  • ½ c almond milk
  • 1 banana
  • ½ Tbsp almond butter
  • 1 lg handful spinach
  • ½ tsp vanilla

BLEND all ingredients until smooth

Ginger Pear Delight: Ginger root acts as a potent anti-inflammatory that speeds up your recovery time.

  • 1/4 c vanilla grass-fed organic yogurt or kefir or non-dairy alternative
  • 1 scoop plant-based protein powder
  • 1 ripe pear, cored
  • 1 c coconut water
  • ½-inch chunk of fresh ginger root or ⅛ tsp dried ground ginger
  • 2 c baby spinach leaves
  • 1-2 Tbsp chia seeds
  • ½ cup ice cubes

BLEND all ingredients until smooth.

Tart Cherry Pain Eraser:  Tart cherries help to repair muscle damage, alleviate soreness, and calm you down. Turmeric is a master ingredient for decreasing inflammation and muscle or joint pains.

  • 1 c fresh or frozen pitted tart cherries
  • ½ c fresh or frozen blueberries (or berry blend)
  • ½ c fresh or frozen pineapple chunks
  • 1 scoop plant-based protein powder
  • 1 c diluted cherry juice
  • ½-inch chunk ginger root or ¼ tsp powdered ginger
  • ½-inch chunk turmeric root or ¼ tsp powdered turmeric
  • 2 tsp raw honey

BLEND all ingredients until smooth.

Mango Blueberry Energy Booster: Blueberries help with muscle recovery and are a powerhouse in providing antioxidants and vitamin C. This helps with decreasing the oxidative stress in the body, which can be enhanced by exercise.

  • 1 mango, pitted and peeled
  • 1/2 c frozen blueberries (or more)
  • 1 scoop plant-based protein
  • large handful of spinach (or more)
  • 1/2 c water or almond milk
  • 1 tsp maca powder
  • stevia to taste if desired

BLEND all ingredients until smooth

Green Power: Chia seeds increase energy and provide a delicious plant-based protein that is easily digestible. The increased fruit increases the simple sugar and carbs needed to restore your glycogen levels.

  • 2 c fresh kale
  • 1 c coconut water, unsweetened
  • 1 orange, peeled
  • 1 c pineapple
  • 1 c blueberries
  • 2 tablespoons chia seeds
  • 1 scoop plant-based protein, optional (for more protein)

BLEND all ingredients until smooth

**Use frozen fruit for colder smoothie and a thicker consistency

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Add-ins for more replenishing power!

  • Chia seeds: Omega 3’s for decreasing inflammation, antioxidants to fight free radicals, increased protein to replenish, weight loss, high in fiber, energy booster. Add in 1-2 Tbsp.
  • Maca:  energy booster, antioxidants to prevent delayed-onset muscle soreness after a strenuous workout, mood-lifter, calcium and magnesium and silica to promote bone health and possibly reduce chances of fractures. Add in 1/2-1 tsp to start.
  • Green food powder: concentrated powder filled with antioxidants, anti-inflammatories, and alkalizing foods that will help with decreasing inflammation and pain, decreasing oxidative stress, and decreasing the acidic build up in the body. Add 1/2-1 tsp to start.
  • Trace minerals:  replenishes the body with electrolytes and trace minerals which are needed to maintain proper fluid balance and increase energy levels. Add in recommendations on container.
  • Sea salt (preferably Himalayan or Celtic): replenishes minerals and sodium lost during exercise. Add in 1/8th tsp or to taste.
  • Cacoa: energy booster, antioxidants to decrease free radicals that are produced with exercise, increased magnesium, improves blood flow to the entire body including the heart and the brain. Add 1-2 Tbsp to start.
  • Collagen: weight-loss, increased skin elasticity, increased joint and bone health, decreased inflammation, shortens recovery after workouts, helps to heal sport related injuries, and stimulates the release of growth hormone which is known to increased lean muscle mass. Add in 2 Tbsp or recommendations on container.

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“Your workout results are only as good as your post-workout nutrition”

 

 

ACTION STEP:

Take action now! What are you doing to refuel your body after your workouts or more intense activity? Does your current plan need a little boost after reading this article? First step is to figure out what your main post-workout “issue” is. Do you have a lot of pain? Inflammation? Feeling sluggish? Pick one of the smoothie recipes above that fits your “issue’s” fancy or try adding in some of the add-ons for an extra burst of results. Just make sure that you are consuming those smoothies as soon as you can after your activity! Not sure where to find some of these products or you want brand recommendations? Email me at tansynr@tansyrodgers.com for suggestions.

Go to the comment section. Make a comment and let me know what you have struggled with, what you have tried, and what your action plan is. The best discussions start between like-minded friends! Share this with your friends and get more people in on the action.

Did you like what you read? If so, then get yourself over to http://www.tansyrodgers.com and sign up for my FREE newsletter. That’s how you receive my newsletters to your inbox and get to hear first hand about deals, news, and exciting new events that I only share with my newsletter subscribers!

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