Smoothies are Back
Now that the weather is getting warmer, smoothies are making a comeback. I love smoothies and have found them to be an easy meal to digest before teaching my fitness classes.
Smoothies are filling, energizing, give me strength and I can change up the flavour and texture every time just by adding or eliminating an ingredient. Sometimes cooked beets (a little bit of love for the liver) and cucumber find their way into my blender and I change up the greens frequently.
On days that I’m super busy and need a quick meal I whip up a smoothie and go. It’s a great balance of all the macronutrients (protein, fats and carbs) and the micronutrients (vitamins and minerals) help with absorption.
I’m a believer in getting antioxidants in wherever we can, so you will find that many of my smoothies include greens and fruit (typically berries). The antioxidants provide protection against free radicals that float around in our body doing damage.
The key ingredient in my smoothie is protein powder. I like to switch it up and typically use a vegan source before a workout or teaching because of easy digestibility and the energy it provides. It also makes the smoothie creamy and taste so good! Vega Sport and SunWarrior are my favourites. I’ve tried Genuine Health but find it to be chalky-tasting. I prefer whey isolate after a workout for repairing muscle.
A post-workout smoothie should have fewer ingredients because you want the protein and carbs to start to work immediately. My post-workout nutrition is usually food but there are times at the gym when it needs to be a quick shake to take on the go.
In addition to the macronutrients and micronutrients, you can amp up your smoothie with a few extra ingredients such as:
Ginger
• Promotes digestion and metabolism of food
• Boosts your immune system
• Warming to the body
• Opens the respiratory pathways
• Reduces inflammation in the body
Spirulina
Note: if you are taking anti-coagulants or have an autoimmune disease please check with your doctor before taking.
• Can help reduce heavy metals
• Increases energy
• Nutrient dense, offering protein, iron and calcium
• High in antioxidants which can help reduce muscle fatigue
• Choose 100% organic
Matcha Green Tea Powder
• Contains high antioxidant levels
• Provides a calm, balanced energy because of its high concentration of L-theanine
• Promotes concentration and clarity of the mind
• Can help with exercise recovery
Maca
• Hormone balancer which can help normalize menopause symptoms
• Increases energy, stamina and exercise performance
• Can help rejuvenate exhausted adrenal glands which helps the body deal with stress BCAAs (branched-chain amino acids)
• Enhance exercise endurance performance and reduce fatigue
• Prevent muscle loss during exercise
• Decrease muscle soreness and DOMS (delayed onset muscle soreness)
Smoothies can be dressed to the nines or laid back…whatever you choose to do. I don’t always add all of the above to my smoothie – I pick and choose what I feel I need that day.
I would recommend trying one extra ingredient at a time so you can feel the difference and know what’s working for your body. Get creative with your combinations and have fun!
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=72
https://www.bodybuilding.com/fun/8-wonders-of-matcha-green-tea.html
http://www.webmd.com/vitamins-supplements/ingredientmono-555-maca.aspx?activeingredientid=555
http://www.naturalnews.com/029101_maca_root_adaptogens.html#
http://main.poliquingroup.com/articlesmultimedia/articles/article/1088/ten_benefits_of_bcaas.aspx
Cheers to Eating Healthy,
Georgina
Pre-Workout Smoothie
Ingredients
Smoothie
- 1 & 1/2 cups cold water
- 1/2-1 cup greens (spinach, baby kale, baby swiss chard)
- 1/4 peeled avocado
- 1 cup frozen whole strawberries
- 1/4 cup mango
- 1/8 cup 5-minute oats
- 1/8 tsp ginger or ¼ inch ginger root
- 3 - 4 ice cubes
Protein Powder & Extras
- 1/2-3/4 scoop Vanilla Protein Powder (15-20grams)
- 1/2 tsp Spirulina
- 1/2 tsp Maca
- 1 tsp BCAA
- 1/2 tsp Matcha Green Tea Powder
Instructions
- Blend all ingredients until smooth consistency.
Tips
- Change up greens every 3 days or every 3rd time
- Thicker smoothie – decrease amount of liquid
- Make the night before and put in sealed container. Will be good for one day.
- Shake well before consuming.
Notes
For more recipes, please go to our recipes page on our sister site at McCoy Fitness.
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