Most of you will already know that after a hard training session, be it a run, a session at the gym or whatever else you are doing, you need to refuel your body within 30 minutes. This is all well and good in theory but after a hard workout the likelihood is that all you really want is a long cold drink and to hit the shower.
The thought of eating a healthy meal within half an hour of training is very unappealing, and that’s where the smoothie steps in. Easy to make, digest and providing your body with what it needs to recover, they are ideal as long as you make yours and don’t go down the calorie laden and nutritionally lacking ready made route. Without further ado here are some great smoothie ideas to slot into your training regime.
Coffee and Crunch
Into your blender or smoothie maker put;
4oz fat free milk
4oz chilled coffee
1 sliced banana, preferably frozen
2tblsp whole almonds
2tblsp cocoa powder
The coffee and carb combination make this a brilliant smoothie to refuel following a work out, and it tastes great too. The heart healthy fat from the almonds and the potassium from the banana will have you feeling rejuvenated in no time. This smoothie contains 252 kcal, 35g carbs, 11g fat, 10g protein, 6g fiber.
Breakfast on the Go
4oz fat free milk
2oz frozen blueberries
2oz Greek yoghurt – plain and fat free
1oz uncooked natural oats
1tblsp ground flaxseed
This protein packed smoothie is the perfect smoothie to repair the muscles following a long run or hard workout. A recent study has discovered that drinking fat free milk following a workout can actually help you to lose fat and gain muscle. The antioxidants in the blueberries will neutralize those free radicals that have been caused by you exercising and the Omega-3 in the flaxseed will lower cholesterol. This smoothie contains 290 kcal, 41g carbs, 22g protein, 6g fiber, 5g fat and is one strongly recommended by the folks at Vibe Personal Training.
Super Savory Surprise
This recipe was originally devised by a sports nutritionist and is an excellent balance of nutrients that get straight into your body and help you recover quicker.
6oz carrot juice
¼ of an avocado
1tbsp fresh lemon juice
1tblsp freshly grated ginger
pinch of cayenne pepper
The vitamin A in the carrot juice replenishes the immune system which is depleted by strenuous exercise. The ginger is known for relieving post exercise pain in the muscles while a silky texture comes courtesy of the avocado as do monounsaturated fats for heart health. Cayenne pepper is added as it has been proven that the capsaicin within the pepper gives the metabolism a temporary boost to burn a few more calories. This super savory smoothie contains only 161 kcal as well as 23g carbs, 8g fat, 5g fiber and 3g protein.