To get the most from your nutrition, toss it into a blender and drink up
By: Matthew Kadey, MS, RD
Smoothies make ideal post-exercise treats. Depending on where you seek refreshment, though, you could end up with a calorie- and sugar-packed slushy. Get out your blender instead. "With the right ingredients, smoothies can jump-start recovery by providing carbs, protein, essential fatty acids, electrolytes, and antioxidants," says Marni Sumbal, MS, RD, owner of Trimarni Coaching and Nutrition in Jacksonville, Florida. (Search: What do electrolytes do?) Pick at least one ingredient from each category of our smoothie builder on the following page to create the perfect shake.
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Four tips for a smoother smoothie operation:
Maintain order: Liquids first, then the soft stuff, frozen last. Sticky ingredients go in after an initial blend.
Don't water down: Use frozen fruit instead of ice cubes for undiluted, frosty-thick results .
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Blend and gulp: Smoothies don't store well. Case in point: Drinks containing yogurt will separate.
Splurge for horsepower: The superversatile Vitamix 5200 Standard makes quick work of frozen fruit ($449). If that's not in your budget, opt for the Oster 14-speed blender ($60).
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1 cup milk of choice (adjust amount accordingly). A study in Medicine and Science in Sports and Exercise found that drinking fat-free milk postworkout promotes muscle gain and fat loss
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Ricotta cheese: Contains whey protein, which bolsters muscle repair after a ride.
Silken (soft) tofu: Provides soy protein and a milk-shake consistency.
Greek yogurt: Twice the protein of regular yogurt, for a more satisfying smoothie
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100% pomegranate juice: The phytonutrients ease muscle soreness.
Frozen fruit: Most, especially berries, contain high levels of antioxidants.
Pumpkin puree: Beta-carotene revs up immunity and promotes good vision
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Almond butter: Has calcium, magnesium, and phosphorus for strong bones.
Ground flaxseed: Supplies a healthy dose of alpha-linolenic acid, an omega-3 fat.
Walnuts: Heart-healthy omega-3 fats, and magnesium for muscles.
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Matcha: Contains 137 times more antioxidants than regular green tea.
Spices: Offer flavor and powerful antioxidants without the calories
Cocoa powder (natural or raw): Flavonoids for improved endurance.
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Coconut water: Low in calories but rich in potassium, an electrolyte lost in sweat.
Coffee: Speeds glycogen replacement when paired with carbs postride.
Wheat germ: The most vitamin- and mineral-packed part of the wheat kernel Store it in the fridge or freezer to maintain freshness.
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Replenishes glycogen stores and increases endurance.
1 cup milk
½ cup coffee (cooled)
½ cup plain Greek yogurt
1 tablespoon almond butter
2 teaspoons cocoa powder
¼ teaspoon cinnamon
1 frozen banana
357 calories, 11g fat, 49g carbs, 5g fiber, 23g protein
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Strengthens bones and fights free radicals.
1½ cups milk
½ cup ricotta cheese
½ cup frozen blueberries
1 tablespoon almond butter
1 tablespoon wheat germ
¼ teaspoon cinnamon
351 calories, 11 grams fat, 44g carbs, 4g fiber, 26g protein
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Speeds up metabolism and protects the heart.
1 cup milk
½ cup coconut water
½ cup silken tofu
½ cup frozen mango cubes
2 tablespoons walnut pieces
½ teaspoon matcha
½ teaspoon ground ginger
309 calories, 13g fat, 36g carbs, 4g fiber, 17g protein
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Boosts immunity and replaces electrolytes.
1 cup milk
½ cup coconut water
½ cup plain or vanilla Greek yogurt
1/3 cup canned pumpkin puree
2 tablespoons walnut pieces
1/8 teaspoon nutmeg
292 calories, 10g fat, 30g carbs, 5g fiber, 22g protein
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