Many people eat the same 25-30 foods each week. And, one of my favorites is this super easy post-workout smoothie. I typically don’t feel like eating right away after training but know that I have a 30 minute window of opportunity to replace the carbohydrate stores in my muscle tissue (glycogen) and boost muscle growth and repair.
So, I created this shake with tasty, functional ingredients that refuel my body, build and repair muscle and provide antioxidants to help tame muscle tissue inflammation. Here are the ingredients and the benefits each one provides below the recipe:
Power Smoothie
Ingredients
- 8 oz milk (whole if you need to gain weight, otherwise choose skim, 1 or 2%)
- 1 scoop protein powder (containing at least 20 grams whey protein)
- 3-4 chunks of frozen mango
- 1/3 cup frozen mixed berries
- ginger root, shaved (if you don’t shave it you may break a cheap blender
Directions
Mix, add ice if desired.
Rationale for each ingredient:
- milk – calcium, vitamin D & magnesium all play roles in muscle functioning and bone health; plus milk is a great source of quality protein
- protein powder – whey contains the optimal amount of specific amino acids you need for muscle tissue growth and repair
- mango – in addition to making your shake thick like a milkshake, mango may help combat inflammation
- red, blue and purple berries contain antioxidant flavonoids that may attenuate inflammation, limit tissue breakdown and improve circulation while promoting a nice strong collagen matrix
- ginger - research out of the University of Georgia found that 2 grams of ginger per day can help reduce exercise-induced muscle pain.
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Gretchen- Kumquat Ginger Ale
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Carlene Helble- Carlene’s Figments Mint Berry Seltzer
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Deanna Segrave-Daly- Teaspoon of Spice Cantaloupe Basil Aqua Fresca Fizz
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Jessica Fishman Levinson- Nutritioulicious Blueberry Basil Cooler
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Marie Spano- Performance Nutrition Post-Workout Power Smoothie
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Elizabeth Jarrard- Don’t White Sugar-Coat It Southern Blackberry Smash
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Regan Jones- The Professional Palate Berry-Lime Bubbly
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Kat Lynch- Eating the Week Sparkling melon fizz – nice & naughty
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Lisa- Healthful Sense Berry Refreshing Chia Seed Smoothie
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EA Stewart- The Spicy RD Gingery Peach Float
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Alysa Bajenaru- Inspired RD Blackberry Banana Swirl
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Ann Dunaway Teh- Eat to Nourish, Energize & Flourish Pregnancy Mocktails
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Yuri- Chef Pandita Green Tea Ginger Limeade with Chia Seeeds
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Karman Meyer- Nutrition Adventures Orange-Mint Iced Green Tea
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Cherie Schetselaar- Grain Crazy Mango Strawberry Smoothie
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Emma Stirling- The Scoop on Nutrition Recipe Redux Tangelo-ade
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Carrie Miller- Nutrition Know How 12 Smoothie Recipes to Beat the Heat
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Alexandra Caspero- Delicious Knowledge Strawberry Splash Mojito
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Janel Ovrut Funk- Eat Well with Janel Blog Mango Melon Smoothie
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Liz Weiss & Janice Newell Bissex- Meal Makeover Moms’ Kitchen Pint-Size Pina Colada
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Danielle Omar- Food Confidence RD Almond Iced-Coffee Latte
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Rebecca Scritchfield- #MeFirst Banana Split Smoothie
After my last-minute, hastily informed attempt at a recovery smoothie for a half marathon, I appreciate recipes from folks who know their stuff! This sounds tasty for breakfast after a morning run; will give it a try.
By: eatingtheweek on July 21, 2011
at 7:51 pm
[...] Fishman Levinson- Nutritioulicious Blueberry Basil Cooler Marie Spano- Performance Nutrition Post-Workout Power Smoothie Elizabeth Jarrard- Don’t White Sugar-Coat It Southern Blackberry Smash Emily Greenfield- [...]
By: Recipe ReDux: Summertime GIngery Peach Float | The Spicy RD on July 21, 2011
at 7:57 pm
Looks great! Never thought to add ginger into my smoothies, I’m going to try that tomorrow morning.
By: Delicious Knowledge on July 21, 2011
at 8:33 pm
[...] Marie Spano- Performance Nutrition Post-Workout Power Smoothie [...]
By: Recipe Redux–Summer Beverages | Dunaway Dietetics on July 21, 2011
at 8:39 pm
Indeed a great post-workout smoothie! Love the tropical touch of mango and the addition of ginger. I always add grated ginger to my smoothies
By: Yuri on July 21, 2011
at 10:07 pm
Sounds delicious and I love the addition of ginger! ( I used some in my drink connection too
By: EA Stewart on July 22, 2011
at 3:44 am
I have been drinking a smoothie very similar to this but without the ginger. Sounds like a great addition – both in termsof taste and because of its pain relieving properties. I plan to try it soon.
By: nutritionbudgeteer on July 22, 2011
at 6:12 pm
Love the ginger addition. I too saw that study on muscle recovery. Is there no end to the power of plant foods!?
By: Emma Stirling on July 23, 2011
at 2:28 am
yum… now i just need to get to the gym to actually DO the workout needed before the smoothie! thanks for participating in The ReDux, Marie!
By: Regan Jones, RD on July 24, 2011
at 11:08 am
Thanks for a marvelous posting! I actually enjoyed reading it, you might be a great author.I will always bookmark your blog and will come back in the foreseeable future. I want to encourage you to ultimately continue your great job, have a nice evening!
By: jak poderwac kobiete on July 29, 2011
at 2:38 pm
Thanks so much!
By: Marie Spano, MS, RD, FISSN, CSCS, CSSD on August 3, 2011
at 11:12 pm
[...] Marie Spano, Performance Nutrition Post-Workout Power Smoothie [...]
By: Teaspoon of Spice » The Recipe ReDux: Cantaloupe Basil Agua Fresca Fizz on March 20, 2012
at 7:26 pm