Sunday, December 8

Brian's Post-Workout Smoothie

A theme I adamantly try to incorporate into my training is to fuel with real food. This includes pre, during and post-workout. Athletes have hundreds of processed food products to choose from. Depending on the circumstance, these products may be the athlete's best choice. But for the majority of the time it's my opinion that we should be utilizing the benefits of real, whole foods to fuel our workouts and races.

Lately, I've been making a smoothie after some hard workouts. It's easy to make, provides the macronutrient (carbs, protein, fat) ratio I need, and most importantly it's made with nutrient-dense whole foods.

I use kale as it is one of the most nutritious foods on the planet. Regardless of how you calculate nutrient density, kale is typically near or at the top of the list. It provides all of your recommended daily amounts of Vitamins A and K as well as a plethora of other vitamins/antioxidants and minerals. I use strawberries and blueberries because they are fruits that are higher in vitamins/antioxidants but don't contain as much sugar as other fruits like bananas and mangoes. They're also delicious.

Lastly, I include raw pastured eggs to provide protein and fat. Protein is important to help re-build muscle, while fat helps your body absorb the [fat-soluble] vitamins found in the kale. Without the fat, it's hard to absorb the vitamins. And don't worry, you can't taste the egg, trust me!

Prep Time: 5min
Cook time: 2min
Tools: Blender

1.5 cups cold water
1 cup raw dino kale
1 cup strawberries (fresh or frozen)*
1 cup blueberries (fresh or frozen)*
1 tsp raw ginger root
2 pastured raw eggs

*Note: I use frozen wild blueberries and fresh strawberries. If none of your fruit is frozen you'll need to add ice. I use this combination of fruit because it's what I typically have in the fridge. Fresh strawberries that I use with other dishes, and a big bag of frozen wild blueberries I typically only use for smoothies, like this one.

1. Add the ingredients in this order: water, kale, fresh fruit, frozen fruit.
2. Blend until desired consistency is reached.
3. Stop the blending and then add the two raw eggs.
4. Blend for an additional 5-10 seconds.
5. Enjoy!

Macronutrient Breakdown:
39g carbohydrate
17g protein
8g fat

1 comment :

  1. So, uh... is there an alternative to the raw eggs? :) Cashew butter or something? Thanks for this blog - finding it helpful as I navigate these new waters.


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