3 Post-Workout Smoothies

Most of us have heard that we should eat 5 portions of fruit and veg every day, but in actual fact we should eat around 7 portions of veg and 2 portions of fruit. It can be difficult to eat enough fruit and veg in our daily diets, which is why I love smoothies. I have them for breakfast when I want something quick and easy and I have post-workout smoothies to help my body recover after a tough workout session.

The inspiration for this post came from an event I went to with John Lewis. We listened to a talk on pre and post-workout smoothies by nutritionist Hayley Pedrick and then whipped up our own smoothies in the kitchen with blenders from John Lewis. With our smoothies chilling in the fridge, we did a Pilates class with fitness blogger and Pilates instructor, Lottie Murphy and then got to refuel with our delicious post-workout smoothies.

Why smoothies?

Smoothies are a great way to pack in the fruit, veg and healthy nutrients to top up your daily intake. You can use fruit and veg you wouldn’t normally eat because you can easily mask the flavour in a smoothie. Your body can absorb up to four times more nutrients and digest them up to twenty times faster with smoothies and juices!

When you make smoothies with water, coconut water or ice, they also count towards your hydration levels. Just a 2% drop in your hydration can have an affect on your performance in your day-to-day life as well as your workouts.

How to make your post-workout smoothies

Ideally, smoothies should be two thirds vegetables and one third fruit. Fruit is great for the nutrients they provide and for adding sweetness, but don’t go overboard on the fruit to limit the amount of fructose (sugar) in your smoothie.

If you’re using greens like spinach or kale in your smoothie, you may need to blend it for a few seconds with your liquid of choice before adding the rest of your ingredients. This is to create a smoother texture and avoid having bits of spinach or kale, however most high-powered blenders will be able to handle greens easily. I use a Nutribullet and I don’t have any issues.

It’s best to drink your smoothie straight away, or within 24 hours of making it. If you are storing it, use a vacuum seal like a kilner jar, or an air-tight container filled right to the top to minimise the amount of oxygen in your smoothie. Refrigerate immediately and drink within 24 hours.

Pre and post workout nutrition

What your body needs varies slightly pre, during and post-workout. So what should you eat or drink at these times?

Pre-workout: One to two hours before your workout, opt for a combo of protein and carbohydrate. Some good options would be a banana & nut butter, a protein bar, fruit and nuts or seeds or a soup with protein.

During the workout: Water is the best thing. Most of us won’t need electrolytes etc unless we’re training at a reasonable intensity for over 90 minutes.

Post-workout: 30 minutes after your workout is known as the ‘recovery window’ where your body is best prepared to store and receive carbs. A liquid is best to allow your body to absorb the nutrients faster for recovery. Hence, post-workout smoothies!

The recipes

I wanted to share the two recipes that nutritionist Hayley Pedrick gave us, as well as one of my favourite post-workout smoothies. They’re all delicious, pack in a lot of fruit and veg, are high in protein and good fats and carbs and are perfect for recovery after a tough workout.

I use LoveRaw’s Food Boosters in my smoothies to pack in a load of nutrients and health benefits. The powders are organic blends of superfoods and spices such as spirulina, maca, lucuma and cacao.

‘Red Ambulance’ Recovery Smoothie

A berry post-workout smoothie packed full of antioxidants to support muscle recovery. The turmeric adds anti-inflammatory support to reduce recovery times and have you back working out in no time.

Ingredients
– 1/3 can coconut milk
– 100ml coconut water or plain water
– 1 banana
– 1 scoop vanilla protein powder
– 1⁄2 cup frozen berries
– 1 handful cos or romaine lettuce leaves (not iceberg as this is the lowest in nutritional value)
– 1-2 tsp Manuka Honey or honey
– 1 tsp turmeric
– 1 tsp LoveRaw ‘Skin Food Booster’ powder

How to make
– Place everything in a blender and process until smooth and creamy.
– Adjust the amount of coconut water or water to get the desired consistency.

‘Get Your Game On’ Green Smoothie

The leafy greens and spirulina are great alkalising agents which sets you up for shorter recovery periods. The inclusion of maca powder further supports adrenal function, helping you handle your workout.

Ingredients
– 2 handfuls baby spinach leaves
– 300ml coconut water
– 1 1⁄2 cups fresh pineapple, cut into chunks 1 tsp coconut oil
– 1 scoop protein powder
– 1⁄2 tsp cinnamon
– Manuka honey to taste
– 1 tsp maca powder (optional)
– 1 scoop spirulina powder (optional)
– 2 tsp LoveRaw ‘Immunity Food Booster’ powder

How to make
– Blend together and serve in a tall glass or jar

Energising Chocolate Smoothie

The subtle chocolatey flavour of the LoveRaw Energise blend is a heavenly pairing to the peanut butter and the medjool dates make it feel like you’re having a cheeky treat while still being healthy!

Ingredients
– 1 ripe banana
– 1 cup of almond milk
– 1 tbsp broken vegan chocolate
– 1 scoop vanilla protein powder
– 1 tsp peanut butter
– 1 tbsp LoveRaw ‘Energise Food Booster’ powder
– ½ tsp vanilla paste
– 1 medjool date (if you fancy some extra sweetness!)

How to make
– Blend together and serve in a tall glass or jar

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Do you have post-workout smoothies? If so, what do you have in yours? Share your favourite recipe in the comments below. If you make one of these smoothies, I’d love it if you tag me in your pictures on social media. I’m @SimplyCantara on Twitter and Instagram. Happy smoothie making!

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