A smoothie is a tasty, portable option when you need to have healthy food on hand. They can be especially useful in the mornings when you’re rushing out the door to make it to work on time, or as a snack before or after your workout. Smoothies can be created to fuel you up and provide sustained energy, or by simply changing a few ingredients, you can make it ideal for your post-workout recovery drink. On an especially crazy day, I know one health coach who even eats them for dinner. I also love smoothies as a way to get in some extra vegetables without noticing.
As far as ingredients go, you can really use whatever you’d like. I’m going to publish one of my favorites below, but also take a look at the provided smoothie lists to get a feel for what to put in your smoothie. The ingredients are divided into pre and post workout, as you want slower digesting carbs before you hit the box, and faster after you finish up. However, don’t overthink this. Throwing in some slow digesting carbs such as berries into your post-workout smoothie won’t kill your gains, bro.
Pre-Workout Slow Digesting Carb Sources:
- Oatmeal (yes, put it in your smoothie, it’s amazing)
- Berries (all varieties, and frozen is your best option!)
- Apple or Pear
- Cooked Sweet Potato
- Pumpkin (fall is almost here!)
- Shredded Carrots
Post-Workout Fast Digesting Carb Sources:
- Banana (use a frozen one for an ice cream-like consistency)
- Whole, Pitted Dates
- Mango or Pineapple
- Cow milk
- 100% Fruit Juice
- Favorite Protein Powder (whey, hemp, rice, etc.)
- 0% Greek Yogurt
- Egg Whites
- Nuts and Seeds
- Nut butter
There are of course, MANY other ingredient options, but those are just a few to get you started. Now, onto the recipe!
Peanut Butter Cup Smoothie:
- 1 Cup Milk (almond, Fair Life, cow, etc)
- 1/2 Cup 0% Greek Yogurt
- Handful Raw Spinach
- 2 Tablespoons all-natural peanut butter (there should be no more than two ingredients: peanuts and salt!)
- 1/2 Cup Raw Oatmeal
- 1 Medium Banana, frozen and cut into chunks
- 1 Scoop Chocolate or Vanilla Protein (chocolate for regular Reese’s, or vanilla for a White Chocolate Reese’s variety)
- Place all ingredients into a blender, and blend until completely combined and smooth to your liking. Let it blend for at least 60 seconds once you see the ingredients become uniform.
- Note: if your banana is not frozen, add ice to the blender.