Whip Up the Best Recovery Smoothie

mybicycling |

Smoothies make ideal post-exercise treats. Depending on where you seek refreshment, though, you could end up with a calorie and sugar-packed slushy. By Matthew Kaydey

Photo by Mitch Mandell
Photo by Mitch Mandell

Get out your blender instead. “With the right ingredients,smoothies can jump-start recovery by providing carbs, protein, essential fatty acids, electrolytes, and antioxidants,” says Marni Sumbal, MS, RD, owner of Trimarni Coaching and Nutrition.

Three tips for a smoother smoothie operation

1. Maintain order: Liquids first, then the soft stuff, frozen last. Sticky ingredients go in after an initial blend.
2. Don’t water down: Use frozen fruit instead of ice cubes for undiluted, frosty-thick results.
3. Blend and gulp: Smoothies don’t store well. Case in point: Drinks containing yoghurt will separate.

Blueberry Almond Smoothie
Strengthens bones and fights free radicals

351 calories, 11g fat, 44g carbs, 4g fibre, 26g protein

What You’ll Need:
• 1½ cups milk
• ½ cup ricotta cheese
• ½ cup frozen blueberries
• 1 tablespoon almond butter
• 1 tablespoon wheat germ
• ½ teaspoon cinnamon

Photo by Mitch Mandell
Photo by Mitch Mandell

Banana Mocha Smoothie
Replenishes glycogen stores and increases endurance

357 calories, 11g fat, 49g carbs, 5g fibre, 23g protein

What You’ll Need:
• 1 cup milk
• ½ cup coffee(cooled)
• ½ cup plain Greek yoghurt
• 1 tablespoon almond butter
• 2 teaspoons cocoa powder
• ¼ teaspoon cinnamon
• 1 frozen banana

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