MY FAVOURITE POST-WORKOUT SMOOTHIE RECIPES

A post-workout smoothie can be one of the most efficient ways to refuel your nutrients and minerals after a hard fitness session. I’ve been a fan of this super quick and easy, healthy meal substitute for years. I have tried so many recipes but these are my favourite, “go to” post-workout smoothie recipes at the moment. I’ve also included a convenient shopping list at the end of this post that will enable you to make a wide variety of smoothies. Just add your favourite fresh or frozen fruit or leafy greens.

Post-workout smoothie

 

SUPER QUICK BERRY PROTEIN POST-WORKOUT SMOOTHIE

This is one I quickly throw together in the blender without thinking when I need to eat something as I dash out the front door. Simply toss all the ingredients into the blender, blend and enjoy!

 

Ingredients – 1 Serving

1 cup (240ml) coconut milk

½ cup (about 75-80g) frozen berries. I usually go for blueberries which are high in antioxidants, but I also include some raspberries and strawberries from time to time

1 scoop of your protein powder of choice. I use a whey protein powder for this recipe.  Chocolate with blueberries and vanilla with raspberries. Alternatively, if you’re using a plain protein powder, add some vanilla powder or a tablespoon of cacao nibs or raw cacao for a chocolate injection (see shopping list below)

1 teaspoon ground cinnamon

1 tablespoon almond nut butter – this is optional. I add this when I need something with a little more substance. The healthy fats from the almonds are nice and filling. If you can’t do almonds, this works just as well with cashew nut butter (see shopping list below)

1 teaspoon Real Thing Green Powder for a superfood green blend which includes the powerful antioxidant chlorella and spirulina

 

SPICY CHAI AND GINGER PROTEIN SHAKE

I love this for something completely different. Although I’m not a huge rooibos fan, the rooibos chai is quite delicious and works beautifully in this spicy chai and ginger shake recipe.

 

Ingredients – 1 Serving

1 Cup (240ml) rooibos chai tea

½ Cup (120ml) coconut milk

1 teaspoon ground cinnamon

½ teaspoon ground All Spice

2 teaspoons ground ginger

1 tablespoon almond nut butter – or omit if you have a nut allergy

1 scoop protein powder – I use a vanilla whey protein powder in this recipe. If you can’t do whey protein, go for a vegan protein powder like the one suggested in my shopping list below

To sweeten – you can add some stevia but I prefer to add 1-2 fresh medjool dates, pitted and chopped

 

To make

Brew a cup of rooibos chai tea. Once ready, simply toss all the ingredients into the blender, blend and sip.

 

MINT CHOCOLATE COLLAGEN SMOOTHIE

I discovered this recipe while doing the Annual GOOP detox in January this year, and changed it up a little. It is a slightly weird colour due to all the fresh mint but it is so delicious. Even my hubby loves this recipe. It’s also quite filling thanks to the almond nut butter. The energy-packed dates make this a great pre- and post-workout snack.

Post-workout smoothie

Ingredients – 1 Serving

1-2 pitted dates, depending on how sweet you like it, roughly chopped

½ teaspoon grated fresh ginger

½ teaspoon maca powder (see shopping list below)

1 tablespoon collagen powder (see shopping list below) – or substitute with your protein powder of choice. I also like to use Soaring Free Superfoods Super Shake – Chocolate Boost instead of protein powder sometimes. It contains an amazing mix of super health-boosting ingredients. I highly recommend having this in your pantry.

2 tablespoons almond nut butter (see shopping list below)

1 tablespoon cacao nibs (see shopping list below)

¾ cup unsweetened almond milk – be careful to note that you purchase unsweetened almond milk like the one I’ve included in my shopping list below

3 ice cubes

⅓ cup of fresh mint leaves

 

To make, simply toss all the ingredients in the blender and blend. You’re likely to need a reusable smoothie straw for this one. You can find a selection here

 

THE AMAZING HEALTH BENEFITS OF CINNAMON

I’ve started using cinnamon quite extensively in my healthy breakfast recipes. One can also take it in tablet form as a supplement. I load it into smoothies and in my breakfast oats while they’re cooking. Cinnamon has numerous health benefits, here are my top 3 reasons for loving this spice:

It is an excellent source of antioxidants. Cinnamon is packed with a variety of protective antioxidants that reduce free radical damage and slow the aging process. According to the ORAC scale, which is used to measure the concentration of antioxidants in different foods, cinnamon ranks #7 of all foods, spices and herbs.

The antioxidants in cinnamon have anti-inflammatory effects, which may help lower the risk of heart disease, cancer, brain function decline and more.

Cinnamon has anti-diabetic effects that slow sugar from releasing into the blood stream which can help manage food cravings and weight gain.

 

SHOP THE POST-WORKOUT SMOOTHIE RECIPE INGREDIENTS

Post-workout smoothie

1. Almond Breeze Unsweetened Almond Milk, 1 litre. R45 BUY

2. Koko Dairy Free Coconut milk, 1 litre. Currently on special at Dischem for R43,95. (was R54.95) BUY

3. Oh Mega Almond Nut Butter, 400g. R120 BUY

4. Oh Mega Cashew Nut Butter, 400g. R145 BUY

5. Vegan Protein Powder – Vibrant Health Maximum Vibrance Powder, 706g. R1288 BUY

6. Whey Protein Powder (contains lactose) – NutriSmart Protein Chocolate Whey Protein Powder, 600g. R665 BUY

7. Sally Ann Creed Pure Hydrolysed Collagen, 200g. R265 BUY

8. Soaring Free Superfoods Super Shake – Chocolate Boost, 200g. R154 BUY

9. Superfoods Organic Cacao Nibs, 200g. R135 BUY

10. Superfoods Organic Maca Root Powder, 200g. R135 BUY

11. TopQualiTea Rooibos Chai Spice, 20 tagless teabags. R51 BUY

12. The Real Thing Green Powder, 150g. R195 BUY

13. Good Life Organic Ground Cinnamon, 45g. R35 BUY

 

Don’t forget to ditch the single-use straws which are rapidly choking our oceans and endangering marine life. Eco-friendly bamboo or cool glass straws are a much better way to go if you prefer to drink your post-workout smoothie with a straw. Find a selection here. They make great Eco-conscious gifts too.

 

(Related Post: Review-The Doable 5-day Annual GOOP Detox; Smashing Smoothies)

 

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