Feeling Fruity? REFUEL

You pounded the pavement, furiously pedaled up that steep hill, and squatted until you felt the burn. It is time for a refuel. After I get done working out, most of the time I am absolutely starving. Not only this, but I want to replenish all of the muscles I just recently fatigued. Smoothies are a GREAT way of refreshing your body and quenching your appetite as well. They are extremely easy to make and digest, and offer a very simple way to get the protein you need to build muscle. Your body needs carbs to restore the glycogen that was burned during exercise. Plus, everyone knows that your workout is not completely finished until you eat. In order to do blend a perfect post-run/workout smoothie, you should aim for around 15-20 grams of protein. If you like veggies, start with a foundation of greens, and then add fruits, as well as a protein source. (plain yogurt, Greek yogurt, protein powder, etc) and lastly a liquid. (coconut water, juice, almond milk). Don’t forget garnishes as well! One of my favorites is chia seeds! Drink within 30-60 minutes after you are done your workout to restore energy and repair muscle damage. Here are a few smoothies that you can throw together and blend after you are finished getting your workout in!!

Cran-Beet Crusher:

•  Serves: 1
• ½ cup of fresh or frozen cranberries
• ½ md beet (raw or roasted)
• 1 small peeled cucumber
• -1 celery stalk
• 1 cup of kale
• -1 orange cup fresh squeezed orange juice
• -2 tsp raw honey

NUTRITION: 332 cal, 18g protein, 53g carb, 0g fiber, 34 g sugars, 8g fat, 105 mg sodium

Berry Blast Smoothie

• Serves 1
• 1 scoop vanilla soy protein
• 8 oz low fat milk
• ½ frozen banana
• ¾ cup frozen mixed berries

NUTRITION: 368 calories, 20g protein, 56g carb, 5g fiber, 42g sugars, 4g fat, 1.5g fat

Mango-Go-Go

• Serves 1
• 2 cups spinach
• 1 cup frozen mango
• ½ cup baby carrots
• ½ cup coconut water
• ¼ cup orange juice
• 2 mandarin oranges peeled
• ½ cup plain yogurt

NUTRITION: 364 calories, 12g protein, 12g fiber, 62g sugar, 2.5g fat

Eat Your Wheaties

• Serves 1
• 2 cups spinach
• 1 cup frozen peaches
• ½ cup fresh banana
• ½ cup raw zucchini
• ¾ cup coconut water
• ½ cup plain yogurt
• 2 tbsp wheat germ

NUTRITION: 312 calories, 15g protein, 60g carb, 11g fiber, 37g sugar, 4g fat