Healthy Smoothie Recipes For Athletes

Nfl Running Back Austin Ekeler Has A Raw Egg Smoothie Every Day To Up His Protein Intake

NFL running back Austin Ekeler has been labeled the league’s strongest running back for his strength in the weight room, and he says one way he’s earned that label is by drinking raw egg smoothies every day.

The 26-year-old Los Angeles Chargers star told Men’s Health that he drinks a smoothie with raw eggs and either regular milk or almond milk in his breakfast smoothies for protein, along with oats and fruit.

The smoothie is loaded with protein, however, Ekeler might be getting more protein by just cooking his eggs instead.

One egg contains about six grams of protein, but those proteins are locked into a tight ball when raw, and our bodies may have a hard time absorbing protein in this form, according to one study cited by Healthline. When the egg is cooked, the proteins unfold and combine with one another.

Eating eggs raw is also more likely to cause you to get salmonella a type of bacteria that can cause serious illness.

Pineapple: Hydration Meets Immune

Pineapple is highly refreshing. Its high water content makes it an excellent post-workout choice to quell that deep nagging thirst that comes with any kind of outdoor exercise in the heat.

The fruit also packs serious vitamin C. One cup of pineapple contains over 103% of your daily vitamin C needs. And did we mention this post-workout smoothie calls for a cup and a half of the tropical fruit??

Extra vitamin C is always a good idea, and especially for athletes. Training, especially in the cold or hot weather, takes a toll on your immune system. An extra hit of vitamin C from a natural source like pineapple after a tough workout boosts your immune system to keep you healthy!

Healthy Meals For Athletes

If youre looking for meal prep ideas for athletes, youve come to the right spot. Many of these meal prep recipes for athletes can be made ahead of time!

I have also included plenty of healthy snacks for athletes on the go, healthy breakfast options, and pre and post workouts meals that are ideal for an athletes nutritional needs.

These meal ideas can even be perfect for the mother runner and running after pregnancy, and quick pick-me-ups after a workout session! I really want all of my clients to understand how simple meal prep for athletes can transform their diet and diet quality.

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Smoothie #: The Berry Blast

This smoothie is a combination of a few different classic smoothie recipes. There are two things to remember with smoothies. First, portion. Come up with portions that work for you. If you want more of something, add more. Second. Ingredients. If you want less of something, take it out and replace it.

The best part of smoothies is you can really only taste your base.

We refer to the main ingredient, the most powerful ingredient, as the base.

Heres how to make The Berry Blast.

Add the entire concoction to your NutriBullet and enjoy. Do not be afraid to add water to achieve the desired consistency.

Good Morning Sweet Potato

Preparation procedure:

Preparation procedure:

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Smoothie #: Peanut Butter Power

Peanut butter smoothies can be tricky if not made correctly.

Theyre a great change of pace smoothie for athletes, as most of my favorite recipes involve a lot of berry bases.

I also like the peanut butter smoothie for those times when you run out of mixed berries / blueberries or spinach .

Another secret here, do not go as heavy on your Athletic Greens / Flax Chia mix.

These smoothies pack some serious punch, so I make them in pretty small doses. Ill add a bit of the greens and just a dash of my flax chia hemp hearts mix to a smaller base and get a perfect shot of energy.

Heres how to make The Peanut Butter Power Smoothie.

Bonus ingredients: add a dash of cinnamon to this mix. Cinnamon helps mask the pure peanut butter taste, turning this into a delicious pre workout smoothie. One of my favorites for athletes looking for a smoothie boost.

Add the entire concoction to your NutriBullet and enjoy. Add water to get the perfect consistency.

Chocolate Cherry Awesomeness Shake

Research suggests that cherries can ease soreness after a workout, making this a perfect recovery shake, says St. Pierre. BLEND THIS:12 oz water, milk, or yogurt2 scoops chocolate flavored protein powder2 cups of sweet dark cherries, pits removed1 cups of spinach1 tbsp ground flax1 tbsp cacao nibs or dark cocoa powder530 calories, 56 g protein, 13 g fat, 47 g carbs, 9 g fiber

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Chocolate Peanut Butter And Banana Shake

Youd never guess that a cup of spinach is hiding in this delicious chocolate and peanut butter shake.BLEND THIS:12 oz water, milk, or yogurt2 scoops chocolate flavored protein powder1 banana2 tbsp of natural peanut butter1 tbsp cacao nibs or dark cocoa powder585 calories, 59 g protein, 22 g fat, 38 g carbs, 8 g fiber

How To Store Smoothies

Protein fruit smoothie recipes can be made the night before and stored the fridge for the next day. If the recipe contains banana, its best to add it the morning you plan to eat it. Otherwise, your smoothie will be an unappetizing brown color and just not look as fresh. The flavor and nutritional state will be the same, though.

If you are using whey or casein protein powder, store your smoothie in a glass container. This is because the plastic is absorbent and may take on a funny smell if left sitting containing the mix.

When premixing a protein fruit smoothie recipe, store it in an airtight glass container right after blending it. It will stay fresh for up to 24 hours but you will have to add a bit of frozen fruit to the mixture and reblend before drinking for it to taste its best.

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A Good Sport Lesson Video Transcript

Hi, Im Izy Isaksen, Team USA, Modern Pentathlon, Olympian, US Army Sergeant, and True Sport Ambassador. Today, I want to talk to you about being a good sport. There are three things Id like you to know. First, real winners act the same toward their opponent, whether they win or lose. Second, follow the rules and be a gracious winner and respectful loser. And third, sportsmanship reveals your true character.

I started competing in Modern Pentathlon eight years after my older sister and three-time Olympian, Margaux Isaksen, began competing. I soon realized that people often compared the two of us. I would overhear spectators and teammates asking, Whos the better athlete, and Whos going to beat the other. Instead of letting outside pressures create a negative experience for us, I chose to practice winning and losing with grace and respect. I know that it would have been easy to let our hyper competitive mindset affect our relationship, but instead we decided to support and cheer for each other, regardless of our own performance. My experience of competing against and being compared to my older sister, taught me to focus on how to perform at my best, rather than putting wasted energy into wishing for others to fail.

Now Some Of The Specifics

WHY FROZEN FRUIT?

Two reasons.

One: CONVENIENCE. A freezer full of fruit will last a lot longer than fresh and has the same amount of nutrition.

Two: This will keep the smoothie colder, longer, and can make it creamier which can be more appealing to some.

WHY BANANAS?

I include bananas in every smoothie because I truly believe they are an athletes best friend. Not only do they contain natural sugar and carbs needed for energy, they also contain potassium and magnesium which are electrolytes that these athletes need. Bananas also contain fibre, vitamin B6, and vitamin C. They are truly a superfood. If you dont like bananas, thats perfectly fine-but do try to have them in a few different smoothies to see if there is one you like. You might be surprised!

WHY SPINACH?

How many dark leafy greens does your young athlete eat? If that answer is TONS! Then go ahead and omit the spinach. If your answer is like most of the general public, which is Nonethis is a great way to start getting more vegetables into them. And I promise they cannot taste it. Promise-but use BABY spinach. The full grown spinach or kale can be earthy and doesnt blend as well.

BONUS INGREDIENT:

Plain Kefir.

Do you make smoothies? I would love to see them! Post on instagram and tag

Want more recipes like this one? We have a new e-book, “Smoothies to Fuel More Wins!”. It’s full of quick and easy recipes you can start using right away to help fuel your young athlete. Check it out here.

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Breakfast Smoothie For Athletes

This filling breakfast smoothie for athletes is full of goodness. It has a whopping 42 grams of protein! Its also rich in healthy fats and complex carbs. It contains everything you need for a great day and effective workouts.

Blueberries have been found to reduce muscle damage after exercising. In this small study, blueberries helped muscle recovery after intense leg workouts.

What Youll Need:

• 1 scoop whey protein powder, vanilla

How to Prepare:

Peel the banana and deseed the avocado. Scoop the avocado flesh out and place everything into your blender jar. Blend on the highest setting for 1-2 minutes until creamy and smooth.

Healthy Breakfast For Athletes

Health is wealth! But to an athlete, it goes beyond that. An average runner can attest to the fact that certain foods play significant roles in their effectiveness. To them, food isnt just the usual nutritional provider but also serves as fuel for their bodies. Especially if they engage in a long race, they cannot afford to eat just anything that comes their way. This is why, among other things, special attention is given on what they eat, when they eat, and how they eat. The same also applies to what they drink. In connection with this, it is essential to address healthy breakfast for athletes. To boost their healthy living and to also impact their overall performance.

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Smoothie #: The Healthy Chocolate Bar

For me, I enjoy a nice chocolate smoothie a couple times per week after a workout.

If Im in a hurry and do not have time for a smoothie in the morning, I may have a bowl of yogurt and some granola. Or a couple eggs / avocado slices.

Regardless, a chocolate smoothie after a workout is a good way to mix up your daily smoothie routine.

Heres how to make The Healthy Chocolate Bar Smoothie.

Banana Almond Protein Smoothie

This smoothie is all about post-workout health. Delivering 21 grams of protein, it helps to repair microtears in your muscles to get you ready for your next gym session.

BLEND THIS:½ cup plain Greek yogurt3 tbsp almond butter1 scoop whey protein powder1 tbsp hulled hemp seeds1 frozen banana

329 calories, 21 g protein, 26 g carbs, 5 g fiber, 17 g fat

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Can I Make High Protein Fruit Smoothies Ahead

Smoothies can be made ahead and put in the freezer. In fact, Ive got 7 Easy Make Ahead Smoothies that you can prep and store for up to 3 months. Pull them out of the freezer the night before and place in the fridge. In the morning, breakfast is served immediately!

If you want to get more veggies and fruit into your day to day food intake, try prepping Smoothie Freezer Packs as a make ahead meal or snack, too.

You can make one of these High Protein Fruit Smoothies and leave it in the fridge for up to 24 hours without all of the nutrition leaving the mix, but I enjoy them best right out of the blender!

The Perfect Smoothie Formula

The way I see it, you only need to eat healthy twice during the day. While youll certainly eat more than twice a day, just two healthy meals a smoothie and a salad make it pretty hard to screw up the rest of them.

The first time is in the morning, when a smoothie made from fruits and nuts will not only set the tone for the entire day, but act as a vehicle for other superfoods or vegan supplements you want to work into your diet.

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Here Are Some Of My Favourite Options:

CLASSIC BANANA STRAWBERRY SMOOTHIE:

• Handful frozen strawberries

• Handful baby spinach

This is a classic smoothie that has a taste most young athletes love. Its sweet without any added sugar, and contains plenty of carbs for quick energy, plus some extra greens which is ALWAYS A GOOD THING.

CHOCOLATE PEANUT BUTTER CUP SMOOTHIE:

• 1 1/2 cups milk of choice

• 1 frozen banana

• 1 tbsp natural peanut butter

• 2 tbsp rolled oats

• 1 tbsp cocoa powder

If you have an athlete that loves chocolate milk, this is the perfect solution without all the added sugar. This is a great option as a post game recovery smoothie as well. If allergic to peanuts, swap out the peanut butter for an allergy friendly sunflower butter.

TROPICAL PARADISE SMOOTHIE:

• 1 seedless clementine

• Handful baby spinach

This smoothie is for all those young athletes that love the rink but like to dream of the beach. Its a delicious and fruity smoothie that will keep you energized right until the end of the third period.

Six Healthy Smoothies For Improved Recovery And Muscle Growth

Home-made smoothies are a great way to get a lot of nutrients at once because youre blending more whole foods than you would normally eat in one sitting. These healthy drinks come in all flavours and nutritional values, and are usually packed with protein, carbs and fibre, meaning increased energy for athletes.

Source: Vitamix

Blended foods are faster to digest because the structure of the food is already broken down, which means nutrients reach your bloodstream faster. Taking a protein-rich smoothie can be especially beneficial right after training, when muscles repair and rebuild, a process known as anabolic window.

However, its important to note that the gains youll see from consuming protein right after workout as opposed to a couple of hours afterwards are on the same scale.

Having full control over what goes into your smoothie is not only cost-effective but also the healthier option. It means unnecessary sweeteners can be skipped and recipes can follow personal taste whilst still being healthy.

Putting ablender into good use will ensure your smoothies have the optimal balance of nutrients and provide you with exactly what you need according to your training and fitness level.

Try these six healthy smoothies to aid your recovery and muscle growth.

Source: Stevie D Photography

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Healthy Smoothie Recipes For Athletes

Smoothies are amazing. They are not only delicious, fulfilling and refreshing, they are also helpful in recovering from muscle soreness and post workout tiredness. They are quick and easy and can be made with literally everything in food like fruits, vegetables, nuts, seeds etc. They are carbohydrate and protein enriched and is a great source of minerals and vitamins.

Smoothies help improve daily diet and support training, competitions and workouts. They are an excellent source of additional nutrients that a boxer can have to regain strength and fulfill nutritional goals. And since they are delicious, boxers are more likely to have fruits and veggies in a smoothie, rather than eating them on a plate.

Follow these most amazing smoothie recipes that will contribute to your boxer training regime. Remember that you can always experiment with these to get the best of your smoothies.

Blueberries: Little Antioxidant Powerhouses

Not only are blueberries totally addicting, they’re also considered the “king of antioxidant-packed fruits”. With 84 calories per cup, these berries are some of the most nutrient-dense foods you can eat.

Plus they’re 85% water, so they offer the hydrate your body craves after a tough workout.

The major antioxidants in bluebs are called flavonoids. They help reduce free radicals in the body, which can reduce your risk for cancer.

All that sun exposure during outdoor workouts means we need to think about protecting ourselves a little more this time of year. Sunscreen is an important first step, of course, but the cancer protection doesn’t stop there!

Fill your blender with this blueberry cashew hemp smoothie bowl, and you’re well on your way to a healthy, well-recovered day.

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