Post Workout Superfood Smoothie
This post workout superfood smoothie will help assist in your post-workout recovery. Easy and simple, this smoothie combines just five ingredients in a balanced macronutrient shake. Although perfect for post-workout recovery this smoothie could easily be made for a quick nutritious snack during the day or even as a fast nutritious breakfast too. But first, is post-workout nutrition really necessary?
Is Post Workout Nutrition Really Necessary?
Yes and no! In fact, when it comes to getting and maintaining your results from the gym, it’s more important to consider your diet as a whole. If you’re eating adequate protein and carbs throughout the day and are getting enough calories to support your daily needs including your activity level, there is no need to pound back a shake immediately after you have stepped out of the gym.
When the body is in a feed or positive state and has enough energy to sustain activity levels, technically your body is still in an anabolic, muscle-building state. However, if you haven’t eaten much all day, are in a calorie deficit and just finished a workout that post-workout smoothie will be all the more important. When the body is in a negative state, the nitrogen balance is lower, this results in low amino availability to facilitate muscle recovery. Topping up with a protein shake is a perfect way to get the aminos you need to ignite the recovery process. So when considering your post-workout nutrition, consider what you ate that day, how much activity you have accomplished and when was your last meal!
Want to know more about protein – go here.
What Ingredients Are Essential For Post-Workout?
The number one ingredient when it comes to post-workout nutrition is by far protein. We need protein to support our muscles, without adequate protein we can’t re-build or make a full recovery, which can hinder how our body looks but it can also impact our strength and power in the gym. Even our immune systems can suffer if we’re not getting enough protein in our diet.
For this post-workout superfood smoothie, I’m using a high quality, clean protein from N8KED, which provides a pure grass fed whey isolate. Whey isolates deliver a high biological available protein, which means it provides all the essential amino acids the body needs for growth and repair. Additionally, whey isolates are fast absorbing, versus proteins that contain concentrates or caseinates. The faster a protein is absorbed the faster it can get to work, rebuilding!
What’s in this Post Workout Superfood Smoothie:
This smoothie will help kick start your recovery mode, with protein for muscles and carbs for energy, plus a few extra ingredients to help reduce inflammation.
Whey Protein – the body needs plenty of protein to maintain and build lean muscles. Choose an ultra premium whey protein such as N8KED Calorie + Shake which provides extra nutrients including colostrum and probiotics.
Banana – will provide a creamy smoothness. Bananas are also high in electrolytes, which can help replenish and hydrate the body post-workout.
Ginger – is a root that contains an antioxidant known as gingerol, which has anti-inflammatory activity that can help reduce inflammation in the body.
Almond Milk – provides creaminess but you can also use dairy milk if you prefer, soy or even oat milk.
Mixed Fruit – you can use any kind of mixed fruit you like, this recipe uses strawberries, mango and peach, which will provide some fast digesting carbs, but also antioxidant vitamin c that is good for recovery too.
Post Workout Superfood Smoothie Video:
Watch the video demonstration here below!
How to Make This Post Workout Superfood Smoothie:
Easy and simple – follow the instructions below to blend up this superfood mix of ingredients that will help increase protein synthesis (muscle building), reduce post-workout inflammation and get you back in the gym faster.
Post Workout Superfood Smoothie
- 1/2 Frozen Banana
- 1/2 cup Mixed Fruit
- 1/2 cup Unsweetened Almond Milk
- 1 inch Fresh Ginger
- 1 scoop Whey Protein
- Place all ingredients into the blender, blend on high for 20 to 30 seconds until fully blended. Pour into a glass and enjoy!
- Following a plant based diet? Add a scoop of plant protein instead of whey, just make sure you include protein – as this is the main ingredient needed to recovery and rebuild muscle.
- Instead of dairy or nut milk you can also use filtered water to drop the calories a bit more.
- Don’t have ginger root? You can also use turmeric, which is also a strong anti-inflammatory ingredient too.
- Avoid adding nut butters or heavy fats that can slow down digestion of the proteins and carbs, which is not ideal for post-workout nutrition.
Until Next Time…
Be Fierce & Rule the World,