Whether you’ve just run 10 miles on the treadmill or rocked it at an hour-long spin class, there’s nothing more pleasing and refreshing than a delectable post-workout smoothie. However, you don’t have to get used to the same old protein shake. Instead, you can make yourself a smoothie that is tailored to the workout that you just did. This is beneficial since it lets you load up on specific nutrients and electrolytes that your body needs at this time.
Experts say that exercise or other physical activities cause your body to produce free radicals, which are harmful molecules that can lead to inflammation. Too many of these can result in oxidative damage and one great way to combat this is by making a smoothie that has anti-inflammatory ingredients. Aside from helping your body fight off oxidative damage, you can also help your muscles recover.
So what are you waiting for? Here are several great smoothie recipes that are fit for specific workouts. Pull out your blender and give them a try!
1) Orange Kale Protein Green Juice - Perfect for after a spin workout
If you haven’t tried a spin class, know that it involves a whole lot of sweating. That being said, you need a lot of citrus fruits such as oranges in your smoothie to help replenish the water and potassium that was lost through the sweat. For the Orange Kale Protein Green Juice, you’d need fresh oranges, kale and spirulina to load you up with iron, beta-carotene, vitamin C and fiber!
2) Chocolate Brownie Batter Protein Shake - Perfect for after running
You may not believe it given the bad rep that chocolate typically as but non-fat chocolate milk is an ideal ingredient for a post-endurance activity smoothie because of the great ratio of fast-digesting carbs to protein. The simple carbs swiftly provide glycogen—which is your body’s fuel—while protein helps in the repair of your sore muscles. It’s also best to avoid using store-bought chocolate milk and go for genuine cocoa powder. You can also add vanilla, some chocolate chips and a frozen banana for potassium and complex carbohydrates. If ever you are lactose intolerant, you can try using almond milk mixed with cacao powder.
3) Black Forest Smoothie - Perfect for after a HIIT workout
High-Intensity Interval Training or HIIT workouts may not take long, but what they lack in longevity, they more than make up for sheer intensity. This serious intensity can result in inflammation and the formation of the aforementioned free radicals. However, you can include more antioxidant-rich ingredients such as berries into your smoothie. It is highly recommended though, that you use deep red or purple berries like blackberries, cherries and blueberries to make your smoothie a healthy and rewarding experience.
4) Papaya Ginger Smoothie - Perfect for after strength training
If your goal is to gain muscle, then you must get enough protein into your body to facilitate muscle repair. For this, you need a yogurt-based smoothie. Aside from protein, yogurt is also a good source of calcium which aids with the contraction of the muscle and bolstering bone strength, especially during weight lifting. A Papaya Ginger Smoothie requires a half cup of nonfat, plain Greek yogurt as well as papaya and ginger which has anti-inflammatory benefits that help prevent oxidation.
5) Matcha Pear Green Protein Smoothie - Perfect for after rowing
If you thought Popeye eating spinach and then gaining incredible dexterity was just for show, you better think again. He was eating it for good reason as the leafy vegetable is filled with magnesium, a mineral that is lost when you sweat. Also, spinach provides carbohydrates that replenish your glycogen reserve. You can get your fill of magnesium from Matcha Pear Green Protein Smoothie. Matcha green tea powder gives you antioxidants while the pear provides natural sweetness.
Proper exercise and then, eating the right food will do wonders for your health and well-being. However, you can help your body even more by taking nutritional supplements. Trio Nutrition has a wide selection of premium supplements that will support your body in your pursuit of total wellness. You can visit their website at www.trionutrition.com.