Creamy Dragon Fruit Smoothie Bowl
Youll love the creamy, naturally sweet, vitamin- and nutrient-packed taste of this easy-to-make healthy snack.
The yogurt and fruit combinations all combine for a great, refreshing, and nutritious treat, and since youre pureeing it, you can include harder fruits as well.
Smoothies are usually a hit with both pre-teens and teens. An added benefit of a smoothie is that it can soothe mouth soreness associated with new braces.
Oatmeal Smoothie For Athletes
Berries are one of the healthiest foods you can get your hands on. This study done on long-distance runners indicates that daily consumption of blueberries may help reduce inflammation. Theyre rich in antioxidants that can help you fight oxidative stress.
Oats can fill you up and help restore your glycogen levels after a long run or intense workout. The vanilla whey and honey make this smoothie sweet and delicious. It almost tastes like a dessert.
What Youll Need:
- 1 scoop whey protein, vanilla
How to Prepare:
Peel the banana and place everything into your blender jar. Blend for one minute until creamy and smooth.
S To Create The Perfect Athlete Smoothie
Smoothies are a great way to add extra energy and nutrients, and can to be used as a post-training snack, light snack between meals or as a meal on the go.
Adding different elements will help you cover all the macro and micronutrient needs. If on an energy budget you might have more of the vegetables and clear fluid options and if you are gaining weight and have a very high energy budget you might add a little more of the fats or fruit.
Smoothies are a good way to have personalised nutrition for your needs and tastes. Below is a step by step guide to creating super smoothies for athletes.
Amount: 250ml max make the rest up with water
- Milk
Amount: 1 piece fruit, two half serves, or equivalent
- Banana
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Dark Chocolate: Antioxidants For Improved Bloodflow
For the chocolate factor in this smoothie, we had to bring in more antioxidants to fuel your recovery. We rely on FlavaNaturals to provide the high-antioxidant unsweetened cocoa powder we love.
Their unsweetened drinking chocolate packs nine times the recovery-promoting antioxidants of one regular dark chocolate bar. And without the sugar or added fat, this stuff is a must-have for any athlete’s recovery smoothie needs.
Chocolate Power Shake That Will Blow Your Kids’ Mind
One of the most common questions we get from athletes and parents is about protein supplementation. Rightfully so, nutrition is the most important part of any training program or athlete’s game so we are dedicating our first official blog post to offer an awesome protein recipe shake that everyone in the fam will love we’ll also answer a few frequently asked questions about protein. Please note that you should always consult a doctor or dietician before making any changes to your regular diet.
Before I get to the recipe, here’s few frequently asked questions about protein supplements.
How often or when should I drink it? Depends on the person, if you’re a pre-teen or teenager struggling to put on weight, you should use protein shakes and smoothies as a supplement to pack extra quality calories. Drink it before AND after practice/training sessions. If you’re trying to gain weight don’t neglect real food, if you want to put on weight you need to eat real food and crush good carbs especially before training. If a you’re young athlete trying to lose/maintain weight you can use this shake as a pre workout meal/snack and/or as a meal replacement in place of unhealthy snacks and breakfast options.
What kind of protein powder? My suggestion is to find one you enjoy and that you will actually use. I’m a fan of Orgain brand because it does not have a synthetic taste. Here’s a simple guide:
When in doubt- Eat Real Food. Mostly Plants. Not too much.
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Weight Gain Apple Cinnamon Smoothie
This amazing apple cinnamon weight gain smoothie is a great way to gain weight by increasing your calories with a delicious whole foods packed smoothie. Juicy apples, cinnamon, peanut butter, oat milk, rolled oats, and hemp seeds are blended to form this plant-based, high-calorie smoothie to help you gain weight the right way.
Creamy like a milkshake and packed with healthy nourishing ingredients this smoothie is a great addition to your weight gain bulking program or as a meal replacement shake when you just need to get in more calories.
Whether you have a super-fast metabolism , a rigorous fitness schedule, or an underlying health condition thats caused you to have a poor appetite or weight loss, this nutrient-dense smoothie is the perfect for athletes looking to put on muscle while being healthy enough for your kids.
Best Smoothie For Athletes
Tart cherries are filled with antioxidants and have anti-inflammatory properties. This study found that tart cherry juice may lessen muscle pain and help you recover faster after endurance exercise or strength training.
Tart cherries also contain melatonin. This hormone is essential for regulating sleep-wake cycles. It may help you get a good nights sleep which is essential for muscle recovery.
Beets are athletes best friend! Drinking beet juice can raise nitric oxide levels in your body. Nitric oxide can help you increase blood flow and strengthen muscle contraction. Its believed that supplementing beet juice can help you use oxygen more efficiently and therefore increase your athletic performance. In this study, cyclists who drank beet juice before a trial were 3 percent faster!
Turmeric is known for its anti-inflammatory properties. Inflammation is your bodys response to stress. Intense workouts and long-distance runs can cause immense stress. Curcumin, the active compound of turmeric, may help you battle this inflammation. This study found that curcumin may help reduce muscle soreness and help you recover faster.
What Youll Need:
- ½ cup tart cherries, frozen
- 1 banana
How to Prepare:
Peel the banana and place everything into your blender jar. Blend for 1-2 minutes depending on the strength of your blender.
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Weight Gain Nutrition For Teenagers
Teenage growth spurts can be shocking! And some teens struggle to keep up with the energy demands of their bodies, especially if they are in athletics! If your teenager is in the middle of a growth spurt and getting taller every day or participating in rigorous workouts and sporting routines, this super yummy weight gain smoothie is the perfect way to bump up their daily calories with healthy, real food nutrients.
If youre concerned about your teens weight, talk with your pediatrician and a registered dietitian to determine the best healthy eating plan that works for your teen.
Sports Nutrition Protein And Teen Athletes
Sports Nutrition Protein and Teen Athletes Feed to Succeed Podcast Season 5, Episode 3
Melanie Battaglia, dietitian, sports nutrition resident, and former college athlete, speaks with Betsy by phone from Texas, on this informative episode about teen athletes protein and energy needs. Melanie shares food ideas including a smoothie recipe, to help teen athletes meet the demands for both strength, endurance, and growth! Do you know if trail mix is an adequate protein for an athlete? Betsy didnt! Listen in to this recording for all that plus more!
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Delicious And Nutritious Smoothie Recipes For Runners
Whether youre looking for nutritious breakfast options or post-long run recovery drinks, smoothies are an excellent go-to menu item for runners. Smoothies offer the double benefit of energy and hydration, two vital components to fuel your best workout.
Peanut Butter Banana Smoothie
Whether your teen just walked in the door after practice or needs a little boost to get the day rolling, this peanut butter banana smoothie will definitely do the trick! Add a few chocolate chips and a drizzle of peanut butter over the top and its downright irresistible!
Find the recipe at Fit Foodie Finds HERE
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Load Up On A Variety Of Nutrients At Breakfast
Knock out several key nutrients at breakfast: iron, calcium, vitamin D, zinc. Whole grain breakfast cereals can provide nearly all of kids iron needs, 10 percent of their zinc, and a quarter of the important B vitamin folate. Top that cereal with milk and meet nearly 20 percent of calcium and 15 percent of vitamin D needs. Frosted shredded wheat, Raisin Bran and toasted ohs are all good examples. On the go? Snack on dry cereal and drink the milk from a to-go bottle. Add fruit for bonus vitamin C.
Get A Natural Nutrient Boost
Add a handful of fresh or 1/2 cup of frozen spinach to any smoothie for a boost of vitamins, minerals, and fiber. Spinach has a mild flavor, so there will be minimal impact on your smoothie’s ultimate taste. After just a few extra seconds in the blender, your smoothie is instantly upgraded to a healthier version.
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Recovery Smoothies For Athletes
After an intense workout or endurance run, your muscles are ready to recover for the next session. Making a post-workout smoothie can give your muscles all the nutrients they need to heal faster.
A good muscle recovery smoothie should contain high-quality proteins, antioxidants, and carbohydrates. Its best to drink your recovery shake within 30 minutes following your run or workout.
A little down below youll find my favorite smoothie recipes for athletes, but first Id like to show you the best ingredients to use for your after-workout smoothies.
Three Easy Recovery Smoothies For Athletes
Whether you’re a runner, weight lifter, cyclist or more of a mental athlete, everybody needs recovery. These are the three best smoothies to help your muscles and mind recover from exertion.
We have a satisfying tart cherry and chocolate smoothie, a protein-packed green pineapple cashew smoothie, and a hearty blueberry hemp smoothie bowl.
Each recipe is optimized to promote muscle recovery to get you back out the door, stronger than ever!
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Protein Shake Recipes Teenagers Will Actually Like
Protein shakes can be a great option for busy teens who need to refuel after a hard workout.
When made with the right ingredients, protein shakes can provide your body with the nutrients needed to help you recover and rebuild.
Protein shakes can also act as a meal replacement when you dont have time for a sit down meal, because lets face it, between school and sports, young athletes are always on the move.
Although just mixing a scoop of generic protein powder with milk or water is fine, many teens find the taste unenjoyable. And when you dont like something, youre less likely to stick with it.
The good news is that you can seriously upgrade both the impact and taste of your protein shake with just a tiny bit more effort.
Here are three protein shake recipes to help you refuel and increase athletic performance. The exact nutrition facts may vary slightly based on your chosen ingredients, and if youd like to create a higher protein beverage, you can simply increase the amount of protein powder you utilize.
Make Protein Part Of Post
Pflugradt notes that some researchers suggest that eating protein shortly after a muscle-intensive training sessions can help repair and build more muscle. This could be important in swimming, track, wrestling and other strength-based sports. In general, though, teens and tweens are probably getting enough protein and dont need much extra. Additionally, they should not get protein from supplements. Protein-packed post-activity snacks include: Greek yogurt, hardboiled eggs, a lunchmeat sandwich, a tuna pouch, nuts with dried fruit.
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Chopped Raw Veggies With Hummus
It is a straightforward dish that can be made with any vegetables you like. The most popular vegetables to include in a vegetable tray are baby carrots, celery, cucumbers, radishes, and broccoli.
For more nutrients, make sure you buy hummus with a high chickpea content.
Protein and B vitamins are abundant in the hummus, while the veggies are packed with vitamins and are good for their overall health.
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.
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Common Reasons Why People Are Underweight
The reason why its crucial you visit your physician if you think youre underweight is because your weight status may be caused by a physical or mental illness you arent aware you have. Poor mental health can cause you to skip meals without even noticing it. You most likely already know that feeling anxious or sad can . However, when youre suffering from chronic anxiety or depression and arent treating your condition, negative feelings can haunt your mind throughout most of the day and make you forget about eating altogether.
Its worth noting that some people have a completely different reaction when they start suffering from anxiety or depression and begin overeating. Coping mechanisms for mental health disorders vary greatly depending on the person. Other mental illnesses that can negatively affect your appetite include bulimia, obsessive-compulsive disorder, and anorexia.
Physical health problems may also cause you to become underweight over time. For instance, infections like HIV/AIDS and parasites canlead to severe weight loss. You can experience the same problem if you have uncontrolled diabetes. Similarly, having thyroid problems can significantly boost your metabolism and cause you to lose more weight than usual, as will cancerous tumors since they burn a lot of calories.
Not Only Are My Kids Not Particularly Engaging In The Morning The Older Theyve Become The Less Successful Ive Been Getting Them To Eat A Healthy Breakfast
Thats why I decided to start making smoothies. And, frankly, Ive become somewhat obsessed . There are so many amazing smoothie recipes to choose from literally something for everyone! And, the best part is, the vast majority of smoothie recipes are healthy. In fact, smoothies are a perfect way to pack in as much nutritional punch as possible into one quick, easy, grab-and-go drink.
From berry smoothies bursting with flavor to creamy and thick smoothies that mimic classic desserts teens love, we gathered 25 amazing smoothie recipes for teens to brighten their morning.
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Can I Add Protein Powder To My Weight Gain Smoothie
For a balanced meal replacement smoothie, consider adding whey protein powder, collagen protein powder, or a plant-based protein powder. For this smoothie, a plain or vanilla flavored protein powder works best. Simply add the recommended serving size, usually 1-2 scoops to the blender, and blend up with the rest of your ingredients.
Why People Suck At Making Smoothies
Most people are alright when it comes to the salad. But theres something about the alchemy of throwing a few fruits, ice, liquid, and whatever else into a blender and ending up with a perfectly smooth and delicious drink that causes lots of people to struggle.
Since nearly everyone has a blender , I suspect that the reason most people dont make smoothies consistently is that its overwhelming. There are too many possible ingredients, and too many variables to tweak to get the proportions just right. And if someone should stumble upon a good recipe, they end up making it so often that they get sick of it and never drink it again.
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Nutritional Preparation For A Player That Is Nervous
If your player is nervous and feels they can not eat before competition, encourage them to have something simple. For example
- a fruit smoothie
- flavored milk or instant breakfast
- oatmeal
- Yogurt
If nerves are really bad resort to bland food like plain oatmeal, cream of wheat, graham or plain crackers and a sports drink with sugar not the G2 or Lite drinks. They need the extra carbohydrate to help fuel their muscles.
Prepared by Kristi Strongo for Westlake Thunder.
Smoothie For Endurance Athletes
Pomegranate juice is a great source of antioxidants that may help improve your athletic performance. While running and working out is great for you, it also places stress on your body. Antioxidants are shown to reduce this oxidative stress and help you recover faster.
Polyphenols and quercetin, two antioxidants found in pomegranates, can be especially beneficial for athletes. These antioxidants give pomegranates their vibrant red color. Theyre believed to reduce inflammation and help your muscles recover faster.
Pomegranates are also rich in nitrates. These compounds can help dilate your blood vessels and deliver more oxygen throughout your body.
What Youll Need:
- 1 cup frozen tart cherries
- 1 tsp flaxseeds
How to Prepare:
Peel the banana and add everything to your blender jar. You can add some ice to make this smoothie more refreshing. Blend for one minute until well combined. Enjoy!
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Healthy Banana Cream Pie Smoothie
This smoothie tastes just like the classic creamy dessert, only its way healthier! Packed with 40 grams of protein per serving, it makes a healthy and delish breakfast or anytime snack. Top with whipped coconut cream, sliced bananas, and crumbled graham crackers crumbs for a smoothie thats almost too hard to pass up.
Find the recipe at Happiness is Homemade HERE