Endurance athletes are in it for the long haul. And when you're training like that, you need to fuel your body with high-quality foods that are nutrition dense, don't weigh you down, and provide long-lasting energy without a crash. It isn't always easy to accomplish, though. Sometimes you are in a hurry. If you train in the early morning you may not have the time or the desire for a big breakfast. Maybe you get your training in somewhere between work and home, which means you might not have anything eat from between your lunch at noon and dinner at 7 p.m. If you need some nourishment and fast, consider whipping up a smoothie.
Most smoothies you get in a commercial smoothie shop are filled with sugar, and although they may provide some nutrition and short-term energy, they simply aren't suitable for an endurance athlete like yourself. You need something with more substance and less fluff. Fortunately, you can easily create smoothies at home, customizing them to meet your own unique nutritional needs, your schedule and activity levels.
Best Smoothie Ingredients
If you want to get the most out of your smoothie, you need to put in quality ingredients. Here's a breakdown of what you should be putting in your blender:
Fruit: Both fresh and frozen varieties will work. Ideally, you want at least one to two 80 gram portions of fruit in your smoothie. Berries, kiwi, mango, bananas and pineapple are all great choices.
Protein powder: Make sure your smoothies has at least 15 to 20 grams of protein powder in it, which is the optimal serving for muscle recovery.
Nuts or nut butter: Add 1 to 2 teaspoons of nut butter, or 20 to 30 grams of nuts for a dose of fatty acids and some additional protein. You'll get a little flavor out of it, too.
Milk: Whether it's regular cow's milk, almond milk or some other form, add a splash to your smoothie. It helps keep your smoothie from getting too thick, and it's good for you too.
Vegetables: There's nothing wrong with getting a little green in your smoothie. Baby kale and spinach are great additions to any smoothie. Avocados are a good choice, too, and will give your smoothie a rich, creamy texture.
Extras: Other favorites to add to smoothies are Greek yogurt, chia seeds, pumpkin seeds, ground flaxseed and flaxseed oil.
Go-To Smoothie Recipes
Pre-Workout Smoothie
Whether you're working out first thing in the morning or you're hitting up the gym after work, you'll need an energy boost to help get you through it. This Blueberry Honey smoothie is a great pick-me-up to enjoy before the gym.
You'll need 3/4 cup of blueberries (fresh or frozen), 3/4 cup plain greek yogurt, 2 teaspoons of honey and 3 ice cubes. Add a splash of milk if your smoothie is too thick or if you just want it to last a little longer. Drink this 30 minutes before your workout and you'll be golden.
Post-Workout Smoothie
After you've exercised you want to replenish your body with something that isn't going to be too filling while allowing you to get the nutrients you need. Liquid meals often are a better choice after a high-intensity workout. Enter the Banana-Almond Protein Smoothie.
Take 1 scoop of whey protein, 1 banana, 1 teaspoon almond butter (or other nut butter), 3/4 cup of milk and 3 ice cubes and blend them until smooth. Drink up!
Everyday Smoothie
Say it's the middle of the day and you're craving something. If you're going to put something in your body, you might as well get something out of it. This is where those green veggies come in handy. Try a Mint Green Smoothie with Chia seeds.
First you want to make a mini helping of chia pudding. Combine 1 teaspoon chia seeds with 4 teaspoons milk. Soak for a few hours or overnight in the fridge until it resembles a gelatin-like texture. Then, toss the chia pudding into the blender with 1 green apple, 10 fresh mint leaves, a large handful of baby spinach or kale and 1/2 cup of fresh apple juice. Mix and enjoy.
ProLine Sports Nutrition
Sometimes you need a little something extra for your workout. ProLine Sports Nutrition has all the vitamins and supplements endurance athletes need to fuel their bodies. Stop by our shop today to stock up on your favorite products and train like a champion.
Comments