Five Seasons Family Sports Club Blog

Healthy Smoothie Recipes for Pre- and Post-Workout Fuel

Posted by Five Seasons Family Sports Club on 1/16/15 1:12 PM

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Smoothies are the quintessential workout food--they're not heavy enough to bog you down, yet they're filling enough to get rid of any nagging hunger pangs. Incorporating smoothies into your pre- or-post-workout routines is a good practice, as they can provide much-needed nutrients to help you gear up for a demanding workout, and they can help replenish your body after you're finished. Below are some excellent healthy smoothie recipes for both pre- and post-workout fuel.

Pre-Workout Smoothies

1. Vitamin C Blast

Vitamin C is one of the most potent antioxidants on the planet; it fortifies your immune system and helps guard your cells against free radical damage. The Vitamin C Blast Smoothie gives you a heaping helping of antioxidant power to prepare you for your workout.

Ingredients:

1 large grapefruit (seeded and peeled) cut into chunks
1/2 cup fresh or frozen strawberries (Note: Add 1/4 cup of ice if using fresh strawberries.)
1/2 cup crushed pineapple (fresh or canned)
1/2 cup non-fat Greek yogurt, plain or vanilla flavored

Directions: Blend all ingredients together and serve!

2. Banana-Blueberry Delight

Blueberries are commonly considered to be a super-food due to their antioxidant power, and bananas are a rich source of potassium, an essential mineral for proper vital organ function. The Banana-Blueberry Delight provides you with a healthy dose of these key nutrients.

Ingredients:

1 banana
1/2 cup blueberries
1 cup non-fat Greek yogurt (plain)
3 teaspoons of chia seeds
1 cup orange juice
5 strawberries

Directions: Blend all ingredients together and serve!

3. "Popeye" Smoothie

There's a reason why Popeye was so strong--he ate lots of spinach! A team of Swedish researchers recently discovered that spinach is rich in an inorganic nitrate that boosts muscle performance. This smoothie will give you a solid serving of spinach, along with some naturally sweet ingredients that will properly prepare you for your workout. 

Ingredients:

2 bananas
2 cups frozen spinach, broken into smaller pieces (Note: Frozen spinach is recommended because it will add extra froth to the smoothie.)
1 cup apple juice
1 teaspoon of honey

Directions: Blend all ingredients together and serve!

4. Raspberry Delight

Raspberries are another well-known super food due to their high level of antioxidant power. They help to protect the body against aging, inflammation and cancer. Drinking this smoothie before your workouts will provide a first line of defense for your cells. 

Ingredients:

1 cup raspberries
6 oz non-fat Greek yogurt (plain)
1/2 cup skim milk (Note: You can also substitute almond milk or soy milk)
1/2 cup ice cubes

Directions: Blend all ingredients together and serve!

Post-Workout Smoothies

1. Banana Boost

This smoothie provides you with a solid level of potassium and protein, both of which play a vital role in replenishing the body after a good workout. 

Ingredients:

1/2 banana
1 tablespoon peanut butter (preferably raw/organic)
1 cup unsweetened almond milk (Note: You can also substitute rice milk or unsweetened soy milk.)
1/2 cup frozen berries (strawberries, blueberries or raspberries)
2 leaves of kale
1 scoop of plain flavored protein powder

Directions: Blend all ingredients together and serve!

2. Pear-and-Banana Smoothie

Drinking this smoothie will provide you with 25 percent of your daily Vitamin C requirements, and it's high in fiber, which does wonders for your digestive health. The potassium found in bananas is also an excellent source of nourishment for your muscles.

Ingredients:

1 banana
2 ripe pears (pitted and chopped)
1 teaspoon peeled and chopped ginger root
1 cup of skim milk
1 handful of ice
A dash of cinnamon

Directions: Blend all ingredients together (except the cinnamon, which you will sprinkle on top), and serve!

3. Berry Refresher

This antioxidant-rich smoothie will provide plenty of nourishment for your cells after a hard workout.

Ingredients:

1/4 cup frozen raspberries
1/4 cup frozen strawberries
1/4 cup frozen cherries
1/4 cup frozen blueberries
1 teaspoon of chia seeds
1 cup almond milk (Note: You can also substitute soy milk or rice milk.)
1 tablespoon of honey or agave nectar

Directions: Blend all ingredients together and serve!

4. Banana Oat Smoothie

As mentioned earlier, bananas are great for muscle replenishment, and oats are rich in dietary fiber and protein. Not only that, but oats also possess significant cholesterol-lowering properties. This smoothie offers you the best of both worlds in one delicious drink!

Ingredients:

1/4 cup rolled oats
1/2 cup berries (combination of strawberries, raspberries, blueberries, etc.)
1 banana
1 1/2 cups of almond milk (Note: You can also substitute soy milk or rice milk.)
2 tablespoons of chia seeds
1 teaspoon of honey
1 scoop of plain flavored protein powder

Directions: Blend all ingredients together and serve!

Each of these pre- and post-workout smoothies are designed to give your body what it needs for each phase of your workout. The combination of ingredients found in these smoothies will not only nourish your muscles and provide protection for your cells, but they'll have your taste buds singing as well!

 

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Topics: Healthy Living

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