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The Very Best Smoothie You Can Drink After A Workout

You're back from your morning walk or from sweating it out at the gym, and you're famished but also racing the clock to get ready for the day. Obviously, it's smoothie recipe time: quick, easy, packed with the right stuff, not to mention tasty. (Take back control of your eating—and lose weight in the process—with our !)

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If you're not careful, though, that sip can easily become overly indulgent, sneakily undoing all the hard work you just put in. For the perfect recovery tool, it's all about the details.

Research suggests you'll want a pretty specific amount of carbs and protein after exercise, explains Jessica Matthews, MS, an assistant professor of health and exercise science at San Diego Miramar College and a senior advisor for health and fitness education for the American Council on Exercise. "Aim for approximately a 2:1 or 3:1 ratio of carbohydrates and protein for optimal recovery," she says.

Try not to delay too long before you get to sippin'. Your best bet for big benefits is guzzling it down within 30 to 45 minutes of finishing your workout. The energy stored in your muscles is replenished fastest within an hour of exercise, so getting some carbs and protein in this window can help increase your body's ability to make protein and build muscular strength, says Matthews, who's also a certified health coach. 

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post workout smoothie
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Some other things to consider: Make sure your smoothie has some antioxidants like vitamins C and E to help repair tissue. Get some potassium to keep those electrolytes balanced. And amino acids, which you can get from a variety of protein powders, can also help with that same protein-making process.
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Here's the mix Matthews swears by, what she calls her Lean, Mean, Green Machine.

1 med banana, cut into pieces
1 kiwi, peeled and cut into pieces
1 c organic unsweetened almond milk
1 c organic fresh spinach
1 scoop vanilla whey protein (look for one without any artificial sweeteners)
½ c organic coconut water

Combine ingredients together in blender and blend until smooth.

NUTRITION 304 cal, 5g fat, 22 g pro, 47g carb, 7g fiber

MORE: 9 Proven Ways To Lose Stubborn Belly Fat

Why it's so perfect:
• Banana provides easily digested carbs, plus potassium.
• Kiwi offers antioxidants like vitamin C, with over 100% of the recommended daily value in a single fruit.
• Whey protein is high-quality, easily digested protein containing those important amino acids.
• Spinach is rich in antioxidants, including vitamins C and E.
• Coconut water aids rehydration and electrolyte balance.
• Almond milk adds vitamin E.





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The Very Best Smoothie You Can Drink After A Workout
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Date: 09.12.2018, 23:52 / Views: 32462