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.