3 Healthy Smoothie Recipes
Since transitioning my training routine from a predominantly cardio-based workout to an almost 90% weight-based routine, I have included more smoothies to my diet. The reason for this? The smoothies I take supplement my main meals and make it easier to consume the amount of vitamins, protein, fat and carbohydrates I need to not only fuel my workouts and lifestyle, but to also recover and build muscle.
When I was younger I believed if I consumed protein powder I would gain bulk muscle and look out of proportion. I now realise that this is definitely not the case. I take protein powder everyday, even when I don’t exercise. The reason? Protein is made up of amino acids – the building blocks of life. The protein powder I use is considered a complete protein – meaning it contains all nine essential amino acids (essential amino acids cannot be made by the body so they must come from food or supplements).
When you consume protein, the body breaks it down into individual amino acids, each of which plays an important role in your body – from influencing mood and reducing stress to boosting immunity and building muscle. Personally, I take both whey protein and pea protein. The brand I am using at the moment is Protein Supplies Australia, mainly because their protein is quality (without any unnecessary fillers or additives), and both of my favourite blends (listed below) are not too sweet or grainy.
Pre-Workout Vanilla Smoothie
This smoothie reminds me of a vanilla thick shake and provides optimum energy for my workouts. Whether I’m doing a cardio session or a weights session, this smoothie provides consistent energy, without the highs and lows associated with more refined choices.
2 Cups Spinach
2 Cups Unsweetened Almond Milk
1 tsp Vanilla Bean Paste (or essence)
½ Cup Granola – I use The Unrefined NutiiBoost
1 tsp cinnamon
1 tsp of flaxseed oil or coconut oil
Blend all ingredients together and drink 1-2 hours before you workout!
Post-Workout Honeycomb Nut Butter Smoothie
This is personally my favourite smoothie! The honeycomb flavour is so amazing and it always satisfies my cravings (particularly after a workout). I am a big believer in incorporating healthy fats into all of my smoothies to increase satiety, maximise metabolism and improve my fat-soluble vitamin uptake (vitamins A, D, E & K all require fat to be absorbed by the body).
2 Cups Unsweetened Almond Milk
1 tbsp Nut Butter
1 tbsp cacao
Blend all ingredients together and serve as a smoothie bowl (with granola of your choice) or on its own as a post workout boost!
Daily Green Smoothie
I named this smoothie “daily” for a reason - if I go too long without it, I don’t feel like myself. I drink this most mornings and believe it contributes to my prolonged energy throughout the day. The greens powder and avocado also helps in maintaining glowing skin.
2 cups Spinach
2 cups Coconut Water ½ Pear ½ Apple ½ Banana Small handful of Pineapple Greens powder (you can buy this from most health food stores and pharmacies)
1 knob of ginger
1 tsp Ground Turmeric
Method Blend all ingredients and consume daily!