After working up a sweat, it’s important to replenish your body with protein and electrolytes to refuel your body. Here’s where the post-workout smoothie comes in. It’s simple to make and easy for your body to digest.
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The ideal smoothie is a combination of protein, carbohydrates and antioxidants to build muscle, restore the glycogen levels and fight inflammation and cell damage.
We share 3 of our favourite post-workout smoothie recipes from world-renowned fitness trainer, Kayla Itsines. These recipes are well-balanced, all-natural and contain no refined sugar.
Tropical Green Machine
Ingredients
1 cup coconut water
½ cup baby spinach
1 frozen banana
¾ cup frozen mango chunks
1 tsp spirulina
1tbsp chia seeds
Why we like it:
- Spirulina and chia seeds are excellent sources of protein and antioxidants.
- Banana is great at replacing depleted glycogen levels and rebuilding muscle damage.
- Coconut water is rich in potassium and other minerals which are essential for rehydration and maintaining electrolyte balance.
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Chocolate Cake Batter Smoothie
Ingredients
1 cup milk of your choice
1 tbsp raw cacao powder
¼ cup rolled oats
1 tbsp peanut butter
1 frozen banana
1 tbsp chia seeds
1 scoop chocolate whey protein powder (optional)
1-3 ice cubes
Why we like it:
- Well-balanced and chockfull of protein, fibre and healthy fats to keep you satiated after a good workout. It can serve as a meal replacement.
- Cacao is high in antioxidants and also release feel-good brain chemicals that help you feel relax.
- Be sure to use raw nut butter, instead of off-the-counter varieties that usually come with added sugar and hydrogenated oils.
Strawberry Banana Protein Blast
Ingredients
1 frozen banana
1 cup milk of choice
½ cup chopped strawberries
¼ cup low-fat greek yoghurt
1 tbsp peanut butter
Why we like it:
- Strawberries contain antioxidants while greek yoghurt offers an excellent source of protein, healthy fats and the gut-healthy probiotics.
- Replace peanut butter with raw almond butter for an extra dose of Vitamin E.
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HIC The Lighter Side 