Health, Recipes and Nutrition

Delicious Post-Workout Smoothies

After a good workout, you’re not only sweaty and exhilarated but, more often than not, you’re absolutely starving. Although the temptation to reach for a greasy burger or a salty bag of chips may be great, that’s not really what you need. In order to keep your body looking and feeling its best, you should refuel yourself and replace the electrolytes and liquid you’ve lost while sweating up a storm. In addition, you’ll need to provide your body with protein to help you build muscle tissue. One of the easiest ways to replenish yourself after a hearty workout is with a cool, nutritious smoothie–especially when they taste sweet and rich. Try one of these deliciously decadent smoothie recipes for a tasty post-workout treat that won’t leave you feeling hungry for fat filled or sugar drenched snacks.


Coconut water (not to be confused with coconut milk or coconut cream) is a delicious all natural beverage that comes from young coconuts. It’s often referred to as Nature’s own sports drink because it contains fewer calories, more potassium, and less sodium than many popular sports drinks. The addition of yogurt makes this smoothie just as satisfying as the cream filled orange popsicles of your childhood–but without the empty calories. Feel free to substitute a non-dairy yogurt if desired, but stick with the vanilla flavoring or you won’t get that cream popsicle taste.


Creamsicle Smoothie (eatingwell.com)

Ingredients:

  • 1 cup plain coconut water (no sugar or flavoring)
  • 1 cup vanilla flavored Greek yogurt (lowfat or nonfat)
  • 1 cup fresh or frozen mango chunks
  • 3 tablespoons frozen orange juice concentrate
  • 2 cups ice


Spinach is a rich source of vitamin K, which is vital for bone health, vitamins C, E, and the electrolyte magnesium, which is required for muscle contraction. Cucumbers are refreshing, with a high water content; they also contain lignans, substances that may reduce your risk of cardiovascular disease and some cancers, as well as antioxidants and anti-inflammatory agents. The combination of orange with spinach boosts your body’s ability to absorb the spinach’s iron. Avocados are a great source of potassium and healthy monounsaturated and polyunsaturated fats, and their creamy consistency gives this smoothie a rich mouth feel that can’t be beat.


Green Goddess Smoothie (womenshealthmag.com)

Ingredients:

  • 1 cup baby spinach
  • 1 cup cucumber chunks
  • ½ avocado, peeled and pitted
  • 1 large kiwifruit, peeled and chopped
  • ½ cup frozen kefir or vanilla frozen yogurt
  • ½ cup fresh orange or tangerine juice
  • ¼ cup mint leaves


Pomegranate juice may have even more antioxidants than green tea and cranberry juice, and may help keep plaque from building up in your blood vessels. This delicious juice contains high levels of vitamin C and pantothenic acid (also known as vitamin B5), which can help prevent muscle cramps–a must if you like vigorous workouts. Bananas are a terrific source of potassium, which is vital to your heart’s health. Using soy or almond milk in this smoothie cuts out calories and fat, and makes the smoothie accessible to those of us who can’t tolerate dairy. Make sure to blend until the almonds are ground up.


Pomegranate Smoothie (smoothieweb.com)

Ingredients:

  • 1 cup pomegranate juice
  • ¾ cup soy, nonfat, or almond milk
  • 2 ice cubes
  • 1 large banana
  • 2 tablespoons almonds
  • 1 teaspoon honey or stevia sweetener


These smoothies all provide valuable antioxidants, electrolytes, and hydration after a good workout, and adding a supplement like RobKellerMD® TransformEFI that contains protein can provide your body with the means to build more, stronger muscle tissue. The highly digestible, water soluble whey protein found in TransformEFI is a complete protein–that means it contains each of the nine amino acids every person needs in their diet. Besides protein, TransformEFI contains calcium and other trace minerals, as well as important nutrients like theobromine, which helps endurance, and L-theanine, which can improve your memory and mood. Get more out of your post-workout snack and help support your continued good health by supplementing with TransformEFI.

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