This is one of the smoothies I like to do the most when I come back from my workouts. In addition to looking like a \”milkshake\” so delicious, I basically mixed everything we needed when we look for more performance, less fatigue and willingness for the rest of the day.
Many people don’t know, but when we practice some physical exercise, especially the more intense ones, we increase the level of inflammation in our body, which tends to acidify the pH of our blood. This more acidic pH is a less conducive means for nutrient absorption and can also facilitate falls in our immune system (more susceptible to viral, fungal infections, etc.).
In view of this, we can understand that the more exercises we do, the more nutrients our body will demand back. fair, right? So I don’t spare my attempts to test different recipes to perfect not only my post workout, but what I eat throughout my day.
It is worth remembering that this inflammation caused by exercise is a natural reaction of our body in response to physical activity, but it is super important to try to soften it through food, so that we can achieve a faster and more effective recovery, in addition to not overloading organs that filter our blood (mainly kidneys).
My goal is to try to inspire people to go beyond carbohydrates and proteins, exploring spices and other ingredients that are super functional and make a lot of difference in our metabolism. Here’s what I try to include in my smoothies:
- Natural anti-inflammatory: Turmeric Powder (Saffron of the Earth): My favorite seasoning! In addition to super anti-inflammatory is also an antioxidant. It helps to alleviate inflammation generated by exercise and, therefore, enhances recovery for future training. I like to include 1 teaspoon a day (preferably in the smoothie).
- Fast digesting carbohydrates: or known as \”simple\”. To efficiently increase the recovery of energy stocks in the muscle and liver after training.
- A dose of protein powder: to offer amino acids that will restore injured muscles and build new ones, in addition to assisting in the immune system.
- Minerals & electrolytes: Mainly potassium, sodium and magnesium in this recipe. They are necessary because they control the fluids in our body, muscle contraction and neural activity. We lost them during the sweat.
- alkaline foods: to stabilize the pH of the blood.
- good fat – optional. To improve creaminess, offer good fats and promote more satiety
I hope you like this recipe and get inspired to, who knows, an even tastier adaptation!!
Recipe
Stuff
- 1 cup almond milk (you can replace it with another type of milk, water or coconut water) // base net
- 2 hands of spinach or cabbage (washed and raw) leaf important alkaline
- 1 hand of frozen blueberry (blue) one of the most antioxidant foods and also a source of carb.
- 1 ripe silver banana // Carbo de Fast digestion, fMinerals and Electrolytes (mainly potassium and magnesium)
- 2 dates (if you are controlling carb consumption, read advance on extras) // Carbo de Fast digestion, Source of minerals and electrolytes (mainly potassium)
- 1 tablespoon almond paste (you can use peanuts to prefer) // Good fat, source of calcium and helps give creaminess to the smoothie
- 1 scoop of protein powder (I use vegetable protein from the brand Vega Sport, but you can include the one you prefer) // To offer amino acids that will restore injured muscles and build new ones, in addition to assisting in the immune system.
- turmeric powder – 1 teaspoon // potent anti-inflammatory
- pink or marine salt – 1 pinch // To give a special touch to the flavor, fmineral and electrolyte yesterday (mainly chloride and sodium. Pink salt has a fantastic mineral profile)
INSTRUCTIONS:
Blend all ingredients in a blender or mixer. Take it as soon as possible to take advantage of the nutrients and prevent them from oxidizing!
Extras:
- Want more smoothie ideas? see mine Ginger Green Smoothie, pink pitaya bowl Or learn how to create yours through mine smoothie guide!
- Fast-absorbing carbohydrates: after training It’s the only time I find it interesting to include this type of carbo, so that there is a peak of glucose in the blood and replenishment of energy in the muscles and liver. Without being after training, I find it interesting to prioritize slow digestion carbohydrates, such as whole grains.
- banana: The more mature the banana, the more carbohydrates it will have, the less mature, the more fiber and the less sugar you will have. So if you want more carbs, opt for mature bananas and vice versa.
- If you are overweight or control your carbohydrate intake (by a doctor or nutritionist), it may be interesting not to include dates and opt for less mature bananas. If you feel that you still lack a sweet touch, I recommend a few drops of stevia.
- powdered protein: Taste of vegetable proteins: Protein isolate from brown rice, peas or other grains. My favorite brand is Vega Sport, it comes with some enzymes, BCAA and glutamine. The taste is super yummy. I also like the brand: Sunwarrior.
Portuguese version? Click here!
This is one of my favorites when it comes to post workout smoothies, allow me to explain why. Besides the Amazing Flavor, this smoothie has the perfect combination of ingredients that can bring you better performance, less fatigue and much more energy through out your day. People are always concerned about adding protein and carbs after a workout and this does matter, but there are so many other ingredients that are equally and at times more essential in order for our bodies to get an effective recovery. Now you may understand why i was so anxious to share this recipe in hopes people may become inspired to go beyond protein/carbs, and discover the power of simple spices.
When we exercise we tend to create an acidic environment in our bodies and if we dont balance that through the food we eat, we strong overwhelm certain organs that are in charge of Cleaning our blood (specifically our kidneys). not only that, but we tend to declare our capacity of nutrient abs; and this can completely mess up our immune system from working to its fullest potential. (causing us to become more likely to get infections from virus, fungus, etc.). Doesnt sound very apparent right?
You dont need to panic or think that you should declare or even stop exercising! not at all, please dont get me wrong. Exercising is such a good way to release stress, take care of our bodies, and in general, just makes us feel better.
I just wanted to advise everyone that the more we use our body, the more fuel we need to offer it back. Sounds Fair, right? and as a reward, i dont mind (at all) trying to come up with super tasty smoothies for a post workout snack. my goal here is to inspire people to search for more exotic smoothie combinations that fit your different pallet preferences while Replenishing Peoples Mind and Body!
This Recipe Will Give You: Simple Carbs (Easy Digestion/Faster Recovery), Electrolytes (Magnesium, Sodium, Chloride, And Magnesium), Protein, Anti-Inflammatory properties, antioxidants, and good fats. the basic thing that you should replace after high intensity exercises.
reciprocate
https://www.youtube.com/watch?v=wewcdjgy7fm
ingredients
- 1 cup of almond milk // Liquid base.
- 2 handful of spinach // Great Alkaline Ingredient – Improve Blood Ph. Great Magnesium Source.
- 1/4 cup of bluberry // one of the top antioxidant food
- 1 banana // Great source of Potassium, Magnesium, and Simple Carbs. Great Natural Electrolyte .
- 2 dates // Also a great source of Potassium, rich in simple carbs, which is great for rechard your energy stocks (Muscles and Liver)
- 1 tbs of almond butter // Gives you good fats, more satisfaction, and helps to improve taste.
- 1 scoop of protein (I use vega sport or hemp protein) // Provide aminoacids to restore and build muscle cels, Improve Immune System, and Provide Satisfaction
- Turmeric Powder – 1 Tea Spoon // The glory specially for athletes, seriously! super anti-inflammatory and antioxidant, help with joint pain, and balance the inflammation caused by exercise
- dash of pink salt or sea salt // Helps to Improve Your Blood Ph, Gives a Special Flavor, and Might Give You Back Some Minerals That We Tend To Loose When We Prospire (Specially Chloride). Great Natural Electrolyte.
INTRUCTIONS:
Blend all the ingredients. Try to drink it asap to keep the nutrients available for you (they tend to oxidize when in contact with oxygen).
notes
My Other Smoothies: Ginger Green Smoothie, pink pitaya bowl or learn how to make your own with my smoothie guide!
if you are concerned about sugar: skip the dates and, if necessary, add some stevia drops as a sweeter.
bananas: The more ripe they are, the more sugar they have.