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New Post-Workout Drink: The Best Green Smoothie
Introduction
The stressing workout will demand the perfect nutrients to help your muscles repair, get back energy and start recovery. A fantastic way to top up this lost fuel is with a nutrient loaded, hydrating and protein-rich post-workout smoothie. This green smoothie is so refreshing and comes together with a whole arsenal of delicious ingredients that can help your body to recover faster, it will gives you even more vitamins, minerals and antioxidants.
For anyone who is looking for a healthy, tasty way to replenish their body post-workout, this High-Protein Green Smoothie for Post-Workout Recovery is what you need! Made with nutrient-dense spinach, hydrating fruits, healthy fats, and quality protein in the form of collagen and a protein powder — this smoothie is sure to help you recover from your long day full of walking the parks + reduce inflammation + increase sustained energy. We take a closer look at why this smoothie is the perfect post workout option.
Health Benefits Eating Green After You Exercise
Green smoothies are not just another health fad. Their benefits are many especially post any type of physical activity or even just on their own. Here the reasons why you should add a high-protein green smoothies to your post-workout regimen!
- Muscle Repair and Growth: Working out damages the muscle tissues, requiring protein for repair and to grow. Membrane rebuilding support is provided with the combination of collagen powder and protein powder in this smoothie, that provides a double dose of protein to help repair muscle. And collagen, especially good for joints, while traditional protein powder brings the amino acids that are responsible for muscle recovery.
- High in Micronutrients: Baby spinach and other leafy greens provide many of the essential advance nutrients required for optimal health. Loaded with vitamin A, C and K, spinach is an immunity booster, antioxidant and also helps in maintain healthy bones. Employ these micronutrients that help reduce inflammation due to exercise-induced stress.
- Natural Energy Replenishment: High in Carbohydrates (energy source needed to restore glycogen for your muscles) – Bananas and green apples. Given glycogen is your body's main source of energy when you exercise, it makes sense that having carbohydrate-rich foods after a workout will help replenish these stores, making you feel in the mood for your next training session.
- Helps to Reduce Inflammation: Fats are also vital in the process of healing up inflammation post-high intensity cardio. The avocado, with its healthy monounsaturated fats is the perfect inflammation beater (apparently). Likewise, chia seeds are rich in omega-3 fatty acids, which also aid with muscle soreness and expedite the recovery process.
- Hydration and Electrolyte Balance: After exercise, particularly if you have been sweating, hydration is paramount. You can get potassium from nature through foods like spinach and avocado, which contain other important electrolytes. This restores your hydration levels and keeps your muscles functioning as they should.
Post Workout Green Smoothie Options..
If you are a fan of smoothies like myself, then this is one of the best parts about them. You can adjust the ingredients as you desire or wish to meet nutritional values or just what is available in your kitchen. Come back to this post-workout green smoothie recipe, and below are some combined options which you might enjoy along-side it!
- Citrus Boost: When being bold is on your mind. Replace the green apple with 1/2 orange, and or squeeze of 1/2 lemon. This serves to bring a little citrus zing and bonus vitamin C (an antioxidant)600px, which helps maintain immune function and fight the kind of oxidative stress that comes from heavy exercise.
- Crazy Version: Add 1 TB almond butter or peanut butter to the smoothie for extra healthy fats and protein. This creates a smooth consistency as well as nutty flavor, and more of that muscle-boosting protein to help heal after work.
- Sure Shot: As you l know berries are a high source of anti-oxidants. Frozen berries, such as blueberries or strawberries - a small handful to give that extra antioxidant kick to your smoothie. As you know, antioxidants neutralize free radicals which are produced through exercise and this means faster muscle recovery - reduced inflammation.
- Coconut Coconut Infusion: Instead of using filtered water, use coconut water for a nice tropical touch. It is naturally high in the electrolytes potassium, magnesium, and calcium Coconut water is great to help rehydrate post sweat!
- Creamy oats version: for a more filling smoothie, just include ¼ cup of rolled oats. This not only adds fiber, but it also improves satiety thereby keeping you full for longer! Oats give an extra boost with more complex carbs to also help recovery of muscles.
High-Protein Post Workout Green Smoothie Recipe
All in all, you have the full recipe for this plant-based protein green smoothie perfect to replenish your post-workout body.
Ingredients
- 2 cups filtered water
- 2 cups baby spinach
- 1 banana, sliced and frozen
- 1 green apple, diced
- 1/4 avocado
- 2 tbsp collagen powder
- 2 tbsp protein powder
- 2 tbsp chia seeds
Instructions
- Blend the baby spinach with 2 cups of filtered water until you have a very smooth, green liquid. It breaks down the greens completely so that something is not added on top in bulk form (ie leaves).
- Add banana (if using frozen, peeled in first) and a diced green apple and 1/2 avocado to the blender. Pulse until the mixture is smooth and creamy.
- Add collagen powder, then protein powder, chia seeds. Mix again until everything is well combined.
- Pour into a glass and drink! If you like your smoothies colder, blend with ice cubes or use frozen spinach instead of fresh!
Nutritional Information (Approx per serving)
- Calories: 320
- Protein: 25g
- Carbohydrates: 40g
- Fats: 10g
- Fiber: 8g
- Sugars: 16g
How to Blend the Perfect Green Smoothie
The perfect smoothie might be something of a science experiment, but with these tips you can make your ideal post-workout hydration.
Since no fruits are in season, use frozen ones: this will add a thicker creamier texture than using ice (which thins the flavor of your smoothie) If you do not have frozen fruits, you can always freeze fresh banana slices or apple chunks before blending.
- Tip 1: Blend the Greens FirstThis is everything. Smooth texture is an absolute must for me, which makes the green blending in a step of its own essential. First blending your spinach/a few cups of raw leafy greens with liquid will ensure they are well pureed before any other ingredients are blended. This is to prevent any leafy parts in your final smoothie.
- Tip 2: Power-Up your Protein : For some extra frosting-like creaminess and an additional 15-20g of protein, try Greek yogurt (2 oz.), silken tofu or more protein powder in your smoothie. All of these choices go a protein punch and a slightly different flavor profile.
- Tip 3:If you want it thicker just pile on more avocado or add less water. You could add some rolled oats or chia seeds to which soak up liquid and help naturally thicken the smoothie as it stands.
Frequently Asked Questions
1. Is this smoothie meal prep friendly?
Yes! You can prepare the smoothie beforehand and keep the fridge for 24 hours. All you need to do is pull it up in an air-tight container so that it does not oxidize and a fresh taste remains. For drinking, shake well or stir and consume.
2. Is there any other substitute for spinach greens?
Spinach is the standard green for this smoothie as it has a very mild flavor and soft fibers, but feel free to sub kale, swiss chard or arugula. Kale provides greater fiber and antioxidants, whilst arugula adds a peppery flavor regarding extra depth.
3. Do I need collagen powder and protein powder
Although you absolutely can get away with using one without the other, both collagen and protein powder serve a much more distinct purpose when paired together. Collagen improves joint health and elasticity of the skin, and protein powder combines essential complete proteins that are made in the recovery of muscle.
Conclusion
This high-protein green smoothie for post-workout recovery is the best way to refuel your body after a vigorous workout session. It not only helps the muscles for repairs and swelling to be reduced, but also provides essential nutrients, hydrates you and restores energy. If you're trying to put on muscle, lose fat or want to recover faster from your training then this smoothie has everything you could want in a tasty little package. Make the different combinations to always keep your smoothies new and interesting!
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