1. PRE-WORKOUT SMOOTHIE
The idea of a pre-workout snack is to make sure you have enough energy and sufficient stamina to give your workout all you’ve got. If you’re hungry, you’ll lack energy and drive, which means you won’t be exercising as hard you could. Some people can get away with exercising on an empty stomach, but if you’re the kind of person who has to eat little and often to avoid feeling faint (or road rage), you’ll definitely do well to have a little something before your workout. The ideal pre-workout snack should be easy to digest (to avoid an upset stomach during your workout) and rich in carbohydrates. Consume the smoothie at least 30 to 60 minutes before, depending on how much you’ve drunk/ how hungry you are and what’s in it. Remember, you only want to fuel up enough to bring your A-game. A pre-workout smoothie is not an excuse to down a days worth of calories from a smoothie bar. For maximum performance, keep it little and light.
- ½ cup frozen strawberries/ blueberries/ mixed berries
- ½ banana
- ½ cup low-fat Greek yogurt
- ¼ cup milk (skim/ almond/ soy) – enough to get your preferred consistency
- Ice cubes
2. POST-WORKOUT SMOOTHIE
After a strenuous workout your main goal is to hydrate, replenish glycogen stores and jumpstart muscle recovery. A post-workout smoothie should be made of carbohydrates and plenty of protein; it should also be relatively easy on the digestive system and quickly processed by the body. Just like pre-workout, a post-workout smoothie is not an excuse to down a pint or two of smoothie drink – its purpose is purely functional. Be sure to drink up within 30 minutes to 2 hours after your workout. If you’ve been exercising at moderate to high intensity for longer than 60 minutes, try to re-fuel within 30 minutes.
- 1 dash of cinnamon (helps regulate and keep blood sugar levels steady)
- 1 Tbsp natural peanut butter (or almond butter)
- 1 medium banana (preferably frozen for extra creaminess)
- 1/3 cup low-fat vanilla yogurt
- 1/2 cup almond milk
- 1 cup ice
To boost nutritional content try adding a handful spinach or kale.
3. MUSCLE BUILDER
Building muscle is not just about strength training, but ensuring you’re meeting your body’s nutritional needs and providing your body with sufficient protein. Research shows that consuming a protein rich smoothie post-workout can stimulate protein synthesis and muscle recovery, in other words aid muscle growth.
- 1 scoop chocolate whey protein
- 8 oz. low-fat chocolate milk
- 1 medium banana (frozen)
- Ice
