PERFECT POST-WORKOUT SMOOTHIE

You had done your daily training ? Your physical activity is not complete if you do not eat anything after that. Smoothie is very good choice for after workout, because are easily digestible and easy way to add necessary protein to build muscle, carbohydrates to make up glycogen and antioxidants to cope with infections.

Perfect post-work out smoothie should contain 15-20g protein, small amount of fat and the rest should be carbohydrates.

Start with vegetables, then add some fruit, protein sources ( yogurt , milk, tofu cheese or whey protein) and at the end fluids in form of coconut water, juice or almond milk

Beetroot smoothie
  • One cup yogurt
  • ½ Cup fresh or frozen currants
  • ½ Beetroot with average size
  • One small cucumber
  • One piece of celery
  • Several sheets kale
  • One orange or half a cup of orange juice
  • One tablespoon honey

Nutritional facts

  • 322 calories
  • 18g protein
  • 53g carbohydrates
  • 9g fibres
  • 34 g sugar
  • 8g fat
  • 1g saturated fat
  • 105mg sodium
Forest smoothie
  • Two tablespoons soy protein powder
  • One cup low fat milk
  • ½ Banana
  • ¾ Cup frozen berries

Nutritional facts :

  • 368 calories
  • 29 g protein
  • 56 g carbohydrates
  • 5 g fiber
  • 42 g sugar
  • 4 g fat
  • 1.5 g saturated fat
  • 292 mg sodium
Banana gainer
  • Two cups milk
  • One banana
  • 50 grams oats
  • One tablespoon peanut butter
  • Four egg whites
  • One teaspoon Cinnamon
  • Ice cubes
Pine Colada smoothie
  • Three cups unsweetened almond milk
  • 50 grams kale (2 large leaves)
  • 80 grams chopped pieces of pineapple
  • 50 grams avocado
  • One tablespoon Whey protein (flavored with pine coladas or chocolate)
Japanese apple protein smoothie
  • Five  ripe Japanese apples
  • 200ml yogurt
  • 200ml orange juice
  • ½  teaspoon cinnamon
  • ½ teaspoon ginger
  • Two tablespoons whey protein (vanilla flavor)
  • One tablespoon honey (optional )
Green tea and green pear smoothie
  • Two tablespoons whey protein ( vanilla flavor)
  • One cup unsweetened almond milk
  • One cup spinach
  • One cleaned and chopped green pear
  • One teaspoon green tea powder

Nutritional facts :

  • 299 calories
  • 75 g protein
  • 37 g carbohydrates
  • 6 g fat
  • 9 g fibres
  • 27 g sugar
  • 595 mg sodium