Let’s keep the smoothie train going.
Last month at Method was Smoothie Day, where everyone got to sample 4 different smoothie flavors. Apart from tasting differently, they all had unique health & performance benefits based on the ingredients included. Some provided an extra boost of caffeine to fuel a morning workout, while others were high in fiber to support gut health.
Smoothies are a great way to get a lot of nutrients with minimal prep. You can easily mix and match ingredients to fit your specific training and/or weight management goals.
Follow these steps when crafting nutrient-dense smoothies at home:
In addition to providing your body with energy, carbs help boost performance when taken before and after exercise. (Fresh or frozen fruits, oats, honey)
Protein is an important component to include to help keep you satiated & boost your metabolism. Additionally, our bodies need protein to help with muscle repair/recovery. (Whey or plant-based protein powder, milk, Greek yogurt, hemp seeds, cottage cheese)
Fats, in addition to carbs & protein, help keep you feeling satiated longer. Specifically, fats containing omega-3 fatty acids have been shown to provide anti-inflammatory benefits. Omega-3 fatty acids are also essential, meaning we need to get this nutrient from foods since our body cannot synthesize them on its own. Note, it may be best to limit high-fat foods in your pre-workout smoothie since fats take longer to digest. (Avocado, nuts, seeds, chia seeds, flax seeds)
Antioxidants are substances found in foods that prevent cell damage. Along with being important for our overall health, they also help with recovery & reduce muscle soreness. Foods high in vitamins A, C, & E are great sources of antioxidants. (Blueberries, oranges, strawberries, spinach)
Fluid is an essential part of a smoothie. One because, without it, your blender will likely not be too happy. But it also helps keep our muscles properly hydrated for optimal performance during training sessions. (Milk, nut/non-dairy milk, coconut water, tart cherry juice, orange juice)
Check out the specific recipes from Smoothie Day here: