How to put together a post-workout smoothie
and a super simple recipe
Hard workouts and long runs, have the tendency to zap the appetite for at least a few hours afterwards. Add hot, humid weather to the mix and the thought of eating afterwards can be downright nauseating for pretty much any form of exercise or easy run. While I’m always a fan of listening to your hunger and fullness cues around food, in times like this the brain often needs to take over to make sure you’re refueling in that very important window - within 30-45 minutes - to help maximize recovery. Enter: smoothies. I often had my breast cancer patients drink smoothies when their appetites were low during chemotherapy, because it’s usually a bit easier to drink or sip something than it is to eat if you’re just not feeling great. The same rule can be applied for tired athletes after workouts, so I thought I’d share some of my tips on creating a nutrient dense, delicious recovery smoothie.
Protein is a must
Smoothies have to have a good protein source or two to help support post-workout muscle protein synthesis and keep blood sugar steady. I recommend shooting for about 20 grams of protein within 30-45 minutes after a run or hard workout, and it’s pretty easy to get there with smoothies. I’m a big fan of plain Greek yogurt, as 1 cup contains about 20 grams of protein and can help make a smoothie super creamy. Simple protein powders like whey or pea protein work well, as does cottage cheese or silken tofu.
So are carbs!
Carbs are also necessary in that magical post-workout window to help restock your body’s glycogen stores. Old fashioned oats are a great addition to smoothies and a good source of complex carbs. Fruits like bananas, berries, pineapple, mango, etc. also work well and give smoothies a delicious, sweet flavor.
Vegetables?
Antioxidants can help mitigate the oxidative damage that happens to muscle cells following a hard workout, which may reduce soreness and speed up recovery. In addition to colorful fruits, dark leafy greens, beets, cauliflower and zucchini are rich in antioxidants and can work well in smoothies. If you’re concerned about taste changes by adding veggies, try small amounts at a time and keep in mind that fruits are helpful at masking strong or bitter veggie flavors (especially bananas!).
Don’t forget about fat!
Fat can make a smoothie more satisfying, and it helps the body absorb important fat soluble vitamins like A, D, E and K. Try adding some nut butter, avocado, or seeds like chia, hemp or flax.
Flavor boosters
Fruits are a great way to naturally sweeten a smoothie, but adding ingredients like cinnamon, ginger, turmeric, coconut flakes or cocoa powder can be fun too.
Super Simple Berry Banana Post-Workout Smoothie
1 cup almond milk
1 frozen banana
1 cup plain Greek yogurt
½ cup frozen berries
1 tbsp. hemp or chia seeds
1 cup raw spinach
*blend in a blender until smooth, and more almond milk as needed to achieve desired thickness. Enjoy!
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