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Post-Workout “Treat” Protein Shake

We have all tasted the typical post workout ‘recovery smoothie’ and reality is, most deserve the same description: ‘chalk.’ But like the athlete you are, you grin and bear it; over, and over, and over again. Well rest-assured you need not endure any longer! There are nutrient-packed smoothies perfect for post workout that are quick to make, easy to digest and most importantly, DELICIOUS! In fact they’re so good, that myself and the team at 3sports.ca feel guilty drinking them if we didn’t share the knowledge at this first possible opportunity!

Post-exertion (long run, cycle, hard workout), we need to begin the recovery process and by drinking an easily digestible beverage, we allow blood to circulate more freely in the rest of the body. As mentioned, this smoothie is packed with nutrients (calcium, essential fats, iron, phytonutrients, antioxidants, alkaline-forming, etc.) so I will go into detail on just one of the key ones: iron. There is a good source of iron from the leafy greens (kale) which helps to maintain the health of red blood cells so that the body can delivery oxygen-rich blood – maximizing efficacy and therefore athletic performance. Iron is lost while sweating and is consumed during muscle contraction.
Here is my typical post recovery smoothie. A good blender can really help with the consistency. I personally use the Vita-mix (it is worth the investment). These ingredients can be found at most natural food stores, Loblaws and Whole Foods. For those in the Durham region, there is a great location in Pickering called Tiano’s that sells all fresh organic products.

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Ingredients:

  • 1 Tablespoon peanut butter (or other nut butter)
  • 2 – 4 medjool dates
  • 1 serving of Vega Performance Protein Powder “Vanilla” or other non-whey powder protein.
  • 1 – 2 cups “milk” (soy, almond, hemp, rice)
  • 1-2 banana(s)
  • A handful of cacao nibs
  • Fresh kale leafs (steams removed) or 2 tsp greens powder
  • 5-6 ice cubes
  • 2 teaspoons cinnamon
  • Optional: Goji berries, spirulina, Vega Antioxidant EFA oil blend, Maca, chia/salba, coconut.

Directions:
1. Place all ingredients in a blender; process until smooth and serve immediately. For a creamier smoothie, add half an avocado or one frozen banana. If you prefer more of a thin smoothie, add a 1/4 – 1/2 cup of cold filtered water.

Makes 2 servings.

If you find you don’t have access to a blender or too much time will pass before you get home, consider buying individual serving packs of Vega or other non-whey protein powder to mix and enjoy within 45 minutes.

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2 comments

  • So much of our stress comes from poor diet. Mindy’s training load right now is off the charts, yet is sustainable by her attention to great nutrition. The proof is in the pudding (or smoothie) so they say!

    Thanks Mindy!

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