By this point, most people have been exposed to the green smoothie trend madly encroaching every corner of the health and fitness world. I have several beliefs as to what makes for a good, properly designed smoothie and plan on sharing them with you in this post. In addition, the food you use to fuel (and recover) from exercise directly impacts the body’s ability to recover, restore and grow muscle.

The Goal of “Recovery” and Post Exercise Nutrition:

·         Providing your immune system the nutrition it needs to support the ‘damage’ IE: exercise

·         Restore fluids and electrolytes

·         Protein consumption to aid muscle repair

·         Replenish glycogen stores in the muscles and liver

Post Workout Recovery Can Include Components Such As:

·         Carbohydrate source (1.2grams per KG bodyweight – think blue berries or banana)

·         Protein – the essential amino acids in protein have been shown to help with the muscle-building process. (20-30g within 60 minutes post exercise)

·         Support your Immune System recovery via foods rich in Vitamin C, E and Zinc (dark, leafy greens)

The Basic Green Smoothie

1 Banana

1 Scoop protein powder of choice

2 Cups of greens (spinach, kale, bok choy, chard, collard greens. Rotating the type of greens you use is a good idea depending on the frequency of smoothie consumption.)

1 Cup of frozen or fresh blueberries (use any fruit: strawberries, mango, etc.)

1 Cup of Almond Milk (liquid of your choice)