I was working with an athlete and we were looking to improve his nutrition between his morning and early afternoon workouts. He needs the energy but is concerned with feeling full and digestion. The Perfect Smoothie is the answer. Tons of necessary carbohydrates to replenish glycogen stores, protein to re-build cell structure, antioxidants and anti-inflammatory properties - this is the bomb.
Note: Pic is not mine but link is to a rather interesting kale, melon smoothie with coconut water. Sounds good after a hot afternoon ride... hmmmm.
The Perfect Smoothie:
1 Cup Milk / Unsweetened almond milk (Protein, Calcium)
1 Scoop protein powder (approx 20g protein)
1 Tbsp – Chia Seeds (omega 3s, protein, some electrolytes)
¼- 1/2 Cup blueberries, strawberries or blackberries (antioxidant, vit C & K)
1 banana (potassium)
1 large handful spinach or kale leaf (ribs removed) (phytonutrients)
1 Tbsp Coconut Oil (medium-chain triglyceride)
Sprinkle of cinnamon (antioxidant)
Sprinkle of turmeric (anti-inflammatory, antioxidant)
Sprinkle of pure raw cacao / macca (optional) (antioxidant, )
Salt (little bit)
Add water for desired thickness.
Protein Powder: Choose a pure protein without additives. Example: Whey protein should say 100% whey. Other options are rice protein, hemp protein, quinoa protein.
Note: Pic is not mine but link is to a rather interesting kale, melon smoothie with coconut water. Sounds good after a hot afternoon ride... hmmmm.
The Perfect Smoothie:
1 Cup Milk / Unsweetened almond milk (Protein, Calcium)
1 Scoop protein powder (approx 20g protein)
1 Tbsp – Chia Seeds (omega 3s, protein, some electrolytes)
¼- 1/2 Cup blueberries, strawberries or blackberries (antioxidant, vit C & K)
1 banana (potassium)
1 large handful spinach or kale leaf (ribs removed) (phytonutrients)
1 Tbsp Coconut Oil (medium-chain triglyceride)
Sprinkle of cinnamon (antioxidant)
Sprinkle of turmeric (anti-inflammatory, antioxidant)
Sprinkle of pure raw cacao / macca (optional) (antioxidant, )
Salt (little bit)
Add water for desired thickness.
Protein Powder: Choose a pure protein without additives. Example: Whey protein should say 100% whey. Other options are rice protein, hemp protein, quinoa protein.
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