Smoothies: Fueling Your Activity
Smoothies are always a popular "dish", no matter what the season. I think we all know a smoothie is a great way to get your fruits and veggies in, but for optimal performance there are some things to be aware of.
If you are an active person, a smoothie can be a great pre or post-workout meal or snack, depending on the size and ingredients. It can sometimes be hard to eat a variety of fruits and vegetables throughout the day, especially if you are constantly on the go. Smoothies are a great way to do this in a short amount of time and with not a lot of preparation work.
If preparing a smoothie before a workout, especially an endurance workout, you want to be sure to not add too much fiber, or this might cause stomach pain during exercise. How do you prevent this? Pick combinations that have mostly peeled fruits and minimal or no vegetables.
Prepare and drink this smoothie right before or up to 30 minutes before a workout to fuel your workout. Why? The carbohydrates and sugars from the fruits and foods in your smoothie will provide quick energy to power through the first part of your workout.
CREATING SMOOTHIE COMBINATIONS YOU’LL ENJOY
Figuring out a smoothie combination you’ll enjoy can take some time, but it can also be fun! Add 0.5-1 cup liquid with 2 cups fruits and vegetables. If fruits and vegetables are not frozen, add in 1/2 cup ice.
At the bottom of these lists you will find foods you can add to make it creamier, more flavorful, or adventure-filled! What is your favorite combo?!
Liquid
Water
Plant-based milk
Cow’s milk
Juice
Iced coffee
Kefir
Fruit (frozen or fresh)
Mango
Pineapple
Berries (strawberries, cherries, blueberries, etc.)
Dragonfruit
Apple
Kiwi
Melon
Peach
Vegetables (fresh or frozen)
Spinach
Kale
Cauliflower
Cucumber
Zucchini
Add to make creamy:
Nut butter
Yogurt
Avocado
Coconut butter
Banana
To add flavor and health benefits:
Warm spices (cinnamon, nutmeg, cardamom)
Vanilla extract
Fresh mint
Fresh basil
Fresh parsley
Fresh cilantro
Cocoa powder
For the adventurist:
Turmeric
Fresh ginger
Lemongrass
Beets
Macha
Sweetener:
Agave
Honey
Maple Syrup
Dates
MY PERSONAL FAVORITE: PB & BANANA
Ingredients:
1 medium size banana (fresh or frozen)
1 Tbsp peanut butter or other nut butter
1/2 cup ice
0.5-1 cup liquid (milk, nut milk, or water)
1/3 cup plain yogurt
1 cup spinach
honey (optional)
cinnamon (optional)
Directions: Place all ingredients in blender and blend until smooth. Adjust liquid based on desired consistency. Enjoy!
