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
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.
GIVE IT A WHIRL
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
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