Apple And Great Grains Shake
This shake tastes like apple pie in a glass, but you won’t find 58 grams of protein in a slice of Grandmas famous dessert. Most blenders will be able to handle pulverizing an apple, St. Pierre says. Leave the skin on for extra phytonutrients.BLEND THIS:12 oz water, milk, or yogurt2 scoops vanilla flavored protein1 apple, core removed, and sliced into wedges1 cup of spinach¼ cup of uncooked oatsIce as neededCinnamon to taste535 calories, 58 g protein, 13 g fat, 46 g carbs, 9 g fiber
Heating Up Your Workouts During The Cold Winter Months
The winter blues is something all of us are susceptible to, thanks to holiday stresses and weather challenges. The good news is Axiom classes and workouts can play a big role in not just toning your bod, but warming your mood, too. Heres how:
Wake up, Sleepy!
Less sunlight during winter triggers more melatonin production in your body, which causes your body to want more sleep. Craving sleep during your waking hours can be a struggle. Axiom gyms are indoor facilities, so we cant give you access to more sunshine. However, regular exercise is a proven factor for improving circadian rhythms so you can get quality sleep at night and feel refreshed during the day.
Say Ohm to Stress
Numerous peer-reviewed studies over the last several decades all come to the same conclusion: practicing yoga makes you happier. Its also a great workout with a low impact on your body. Thats why Axiom offers five varieties of yoga classes as well as tai chi. For some folks, regular yoga has been a life-changer. For others, its a nice break between intense cardio workouts. Take a class and see what it does for you.
Trick Your Body
Back To The Earth Protein Smoothie
by Jennifer McDaniel, MS, RDN, CSSD, LD
“This is an excellent post-workout recovery drink. Beets contain nitrate, which increases blood flow to muscles and acts as an anti-inflammatory and antioxidant. Chia seeds are rich in omega-3 fatty acids, which hold on to water, prolonging hydration and retention of electrolytes, and slowly release carbs for better endurance. Ginger can help relieve muscle soreness and reduce oxidative stress.”
- 1 Tbsp. chia seeds
- 1 slice fresh ginger or 1 tsp dried ginger
Nutrition: 466 calories, 6.5 g fat , 10 mg cholesterol, 316 mg sodium, 677 mg calcium, 73 g carbs, 14 g fiber, 35 g sugars, 35 g protein
by Jennifer McDaniel, MS, RDN, CSSD, LD
“This drink’s base is almond butter, which is rich in satiating protein to power muscles. Mango is packed with vitamins C and A, which promotes immunity and cell growth. Flax seeds’ omega-3 fatty acids improve insulin and glucose metabolism, and some research suggests in can increase blood flow and muscle growth. Turmeric is a strong anti-inflammatory and antioxidant that’s even been linked to increasing neuroplasticity, which can improve our memory and cognition. Turmeric can be especially be helpful if you’re learning how to master a new skill in your sport it’s also been proven to reduce recovery time and increase endurance and performance.”
by Libby Mills, MS, RDN, LDN
- 1 medium carrot
- 7 oz silken tofu, about 2/5 of a 16 oz package
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How To Make The Best Workout Smoothies
You can throw a bunch of stuff in the blender and call it a day, but for optimal fitness performance and recovery here are a few things to keep in mind to create the ultimate pre- and post-workout smoothies:
- Pack it with protein. Some great sources of protein for smoothies include yogurt, nuts and nut butters, silken tofu, and milk or soy milk. This will help build musclewhich is a good thing, whether you aspire to be a bodybuilder or are just looking to tone up.
- Opt for energy-boosting add-ins like fruit, oats, and yogurt. Remember, energizing carbs are your friend when you’re exercising.
- Don’t overdo it. Yes, you’re exercising but don’t undo all your hard work by slurping down a sugar-packed calorie bomb. So forgo mixing in sugary treats like ice cream or chocolate syrup, and consume a healthy serving.
Chocolate Protein Smoothie Substitutions Or Additions
You can customize this protein smoothie to your liking and add in more protein or fruit depending on how you like your smoothies. Here are some things I think would be delicious:
- milk you can use dairy or non-dairy milk
- fruit any fruit would work instead of cherries. Frozen berries or bananas would be delicious
- protein powder any flavor of protein powder will work for this post-workout smoothie
- nut butter any kind of nut butter should work and make it nut-free, try tahini or Sunbutter
- greens add in some frozen greens for a little extra nutrient boost
- yogurt add vanilla or plain and dairy or non-dairy
- avocado more healthy fats and makes it really creamy
- chia seeds great for added healthy fats and fiber
- ice if you want more frozen texture and volume
Read Also: Smoothies For Stress And Anxiety
Ingredient Substitutions & Swaps
I know there might be some ingredients you want to change, so if you do want to make some swaps, here’s what I would suggest:
- Coconut water: you can use whichever liquid you want, just know this will reduce the post-workout benefits of it!
- Banana: mango or more pineapple will work!
- Pineapple: mango or banana can be used instead
- Blueberries: any type of berry works well
- Protein: either swap with another powder or use 3 tablespoons of hemp seeds instead
- Maca: you can leave it out if you don’t have access or try a little bit of matcha powder!
And that’s pretty much it! This is honestly my go-to post workout smoothie recipe and I can’t wait for you to try it. Happy sweating and happy recovering!
More Healthy Smoothie Recipes
Recipe by Kelly Nardo, Eat the Gains | Photography by The Mindful Hapa
This post may contain affiliate links and I may make a little bit of money if you click on and purchase the products that are linked. It doesnt cost you any extra money. The compensation helps with expenses to keep ETG up and running. I truly appreciate your support!
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Smoothie Recipes To Power Your Strength Workouts
Exercising is not the only way to take care of your body. In fact, your pre- and post-workout routines can have a huge impact on the safety and efficacy of your exercises. Finding great smoothie recipes to support your strength training workouts can take your fitness to another level.
If youre looking for an energy boost before heading to the gym, smoothies are an easy and delicious! way to quickly get nutrients. Post-grind, they can serve as a reward while still providing health benefits. Adding super foods and protein power to the mix can help you build muscle mass.
Sold on the smoothie? Here are some of our favorite recipes that you can incorporate into your workout rituals.
Vanilla Pumpkin Pie Shake
Tired of the same old fruit smoothies? Try one that tastes like pumpkin pie. The pumpkin is a great source of Vitamin A, which is good for your eyes, skin, and immune system, St. Pierre says.BLEND THIS:12 oz water, milk, or yogurt2 scoops vanilla flavored protein powder¾ cup of pureed pumpkin1 tbsp of walnuts1 tbsp of ground flax½ cup of uncooked oatsCinnamon and vanilla extract to tasteIce as needed535 calories, 60 g protein, 13 g fat, 45 g carbs, 13 g fiber
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Best Banana Smoothies For A Workout
May 4th 2021 4 min reading
Theres something about a protein smoothie that is just perfect for a post-workout snack, and one of the really great things about them is that making smoothies is super simple! Just throw a few ingredients into a blender , whizz, and youre done. Simple as that. Tasty, high quality Chiquita bananas are one of the best ingredients to include in a post-workout smoothie well look in more detail below at why theyre the perfect workout smoothie companion.
Blueberry And Spinach Superfood Green Smoothie
All-natural, vegan, low-calorie, and raw, this superfood smoothie is nutritious and delicious. Antioxidant-rich blueberries and iron-rich spinach will start your day off right. This drink doesn’t contain any sweeteners, but you can add a touch of honey or use fruit juice as the liquid if you like. Using a very ripe banana will naturally sweeten things up, too.
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Who Can Use The Smoothie Diet
Anyone who has been wanting to shed a few pounds can use the program. Its also for individuals who wish to begin living with a healthy diet. If you want to lose some weight but you dont have much time, this is a great tool for you. Youll be able to lose weight while remaning healthy.
The plan can help anyone fix their diet as well as remove health problems within their lifestyle. It helps reverse the negative effects of consuming processed food.
The smoothies are also full of fiber and rich in plant-based proteins, The smoothies contain plant-based protein, fiber, sugar from fruits, and carbohydrates. They can help curb your cravings for unhealthy food.
When following the program, anyone with food allergies should be cautious. Make sure to check the ingredient list first before proceeding. As mentioned before, if you have health conditions, or under medication, or if youre restricted to consume certain foods, consult with your doctor, dietician, or nutrition expert first to avoid any bad reactions. Smoothie Diet And Working Out
Peanut Banana Cinnamon Smoothie
The Spruce / Julia Hartbeck
Kids will love this sweet, but filling smoothie, featuring peanut butter for lasting protein and banana for fiber. The recipe is easily adjusted to fit any diet: Swap the peanut butter for another nut butter or even tahini and use your choice of dairy or non-dairy milk. The cinnamon adds a nice hint of spice.
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How To Make The Best Post Workout Smoothie
This smoothie is PACKED with ingredients that your body needs after a hard workout. And just like any smoothie, all you need to do is dump your ingredients in your blender and blend until smooth!
But what really makes this the best post workout smoothie is the ingredients. I curated them to give you as much nutrition as possible for your body after a hard workout.
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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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
Using Mashed Sweet Potato Instead Of Frozen
If you dont have frozen sweet potato on hand, you can use mashed sweet potato . The recipe calls for about 1 1/2 cups cubed, which I think would be around 1 cup mashed. You can use more or less depending on how much you like.
The frozen sweet potato really gives it that cold smoothie feeling and makes it super thick and creamy, so you might have to add some ice or something else cold/frozen to get the same texture.
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Best Smoothies For Pre & Post Workouts
Whether you’ve got a serious workout routine or are just starting to flirt with fitness, one of the most important things to think about is what to eat or drink before and after you exercise. Food is literal fuel for your body, after all. And a little something before and after working out can not only power you through, but also help build muscle. Our fuel of choice? Smoothies.
Pictured: Almond Berry Smoothie
The best smoothies for pre- and post-workouts include a mix of healthy protein and carbs. Smoothies make an ideal snack or meal before and/or after you exercise since they are portable, endlessly customizable, and will give you a boost without making you feel overly full. For best results, drink up at least 30 minutes before starting your workout and snack on something right after. You can even drink half before your workout and finish the rest afterward. And while smoothies have the added benefit of helping you hydrate, always remember to drink plenty of water as well.
Benefits Of This Protein Smoothie
While I love smoothies and could have one every day, I believe they have a time and a place depending on what you add to them and your lifestyle. You really need to be mindful of what you put in them.
Since they are liquid, they digest faster, which makes them ideal for post-workout. If you are serious about gaining muscle or optimizing your recovery, you want to replenish your glycogen stores with carbs and also protein soon after your workout .
Carbs are best absorbed and utilized around your workouts as well. You also want to keep fat a little lower as it takes longer to digest and will slow down the absorption process. This protein shake has:
- carbs sweet potato and cherries
- protein chocolate protein powder and nut butter
- veggies sweet potato and cauliflower
- fiber it packs 13 grams of fiber thanks for the fruit and veggies
- vitamins loaded with vitamin A , vitamin C , vitamin E , and B vitamins just to name a few
- minerals loaded with calcium , copper , iron , magnesium , manganese , and potassium just to name a few
- antioxidants cacao/chocolate and cinnamon
- electrolytes sea salt
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Workout Banana & Berries Protein Smoothie By Chiquita
Adding berries alongside a banana in your post-workout smoothie is a great way to add some zing and increase the health benefits for an extra-healthy post-workout boost. If you need to get up and go after your workout then making this refreshing banana smoothie will wake up your taste buds and your body!
Banana Date Smoothie With Ginger And Cardamom
The Spruce / Nyssa Tanner
Dates add a natural sweetness to smoothies that will provide the flavor you want without spiking your sugar levels. Combined with frozen banana, Greek yogurt, fresh ginger, and a pinch of cardamom, you have a healthy, dessert-worthy drink. If your dates are a little hard, simply soak them in warm water before using.
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Benefits Of Having A Healthy Post Workout Smoothie
Once youve pumped out your last rep or completed your run, its critical to start thinking about feeding your body what it needs to repair damaged muscle fibers. Otherwise, all the hours you spend in the gym wont pay off if you dont take your nutrition seriously.
So, why should you make a post-workout smoothie part of your recovery routine?
First, drinking a smoothie after a training session is an easy way to rehydrate. You can sweat out a few pounds during an intense workout, so its important to get your hydration levels back up. A smoothie helps in that regard while also providing a pathway for you to help meet your macros.
Specifically, a post-workout shake can be a great way to help build muscle. Since an increase in dietary protein positively affects muscle and strength during resistance training, it makes sense to use a post-workout shake or smoothie as a way to incorporate whey protein and/or collagen protein powders into your recovery plan.
While weight loss involves several factors, drinking a smoothie after working out may be beneficial in that effort. You can choose ingredients that meet your particular diet, and you may find it easier to get your macros in via a shake rather than having to cook an entire meal.
Will I Gain The Weight Back After The Program
That is going to depend on you. If you return to your unhealthy habits, then there is a chance to gain back all of that weight. Luckily, the program helps you remove those cravings. It lets you build a healthy eating habit to keep that weight off permanently.
There is also a section in the program to help you transition back into your regular eating patterns after you are done with the program while still consuming the smoothies every now and then to allow you to live a healthier lifestyle.
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How To Prepare Frozen Sweet Potatoes For Smoothies
Making frozen sweet potatoes smoothies is super easy. Whenever we bake up a bunch of sweet potatoes for meal prep, I will always set a couple aside to freeze. Its easier this way and we usually have them on hand to throw into smoothies.
To prepare sweet potatoes for smoothies, wash/scrub off any dirt from the skin. To bake a sweet potato, preheat the oven to 400 degrees and bake on a baking sheet lined with parchment paper for 30-40 minutes until soft and can be pierced with a knife.
Let cool for a couple of minutes. Then cut into large cubes. You can either remove the skin or leave it on. Place in the freezer until frozen solid.
Banana & Pear Smoothie
One serving of this pre workout smoothie contains almost a quarter of your daily vitamin C requirements. Plus, it has a good amount of fibre , which promotes digestion and regularity. According to a University of Illinois study, fibre can also help boost the immune system.
Get the recipe: Banana & Pear Smoothie
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