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Hy-Vee at Midday: Post-Workout Recovery Smoothie
Tasty and refreshing, a fruit smoothie not only provides a quick and nutritious way to add more fruit to your diet, it is also a great recovery drink after a hard workout or event. Fruit smoothies are typically high in fiber, low in fat and provide a good balance of carbohydrate and protein to replenish glycogen more quickly, and stimulate muscle growth and repair.
Below, Julie Gallagher, MS, RD, LD, Edgewood Rd registered dietitian, will share 3 important recovery strategies to consider while preparing a delicious fruit smoothie for your summer pleasure.
1) Include the right balance of ingredients for recovery nutrition. While
there are literally hundreds of ways to make fruit smoothies, with varying
tastes and textures, the following ingredients provide the right
combination for post recovery nutrition.
-Chopped fruit: A smoothie's base is chopped fruit, either one type of fruit or several. Berries (blueberries, blackberries, strawberries, and raspberries) rank the highest in antioxidant phytochemicals and are an excellent source of carbohydrates, fiber, vitamins (B vitamins, C, and K) and minerals (manganese, potassium and copper).
-Thickener: Ice, low-fat yogurt, and frozen fruits can act as a smoothie thickeners.
-Liquid: A liquid is needed to ensure that a smoothie will blend smoothly. Using unsweetened fruit juices such as grape, cranberry, orange or pineapple are not only a good source of antioxidants, but also count as a serving of fruit. Other liquids that can be used include low-fat or skim milk, soy or almond milk, and ice cubes or water.
-Flavor Enhancer: Using a flavor enhancer is optional, but adding cinnamon can increase the nutritional value of your smoothie. Vanilla or almond extract are sometimes used as well.
-Add nutrients: To boost your intake of important protein, fiber, vitamins and minerals, add a tablespoon of ground flaxseed or chia seeds, soy or whey protein powder, or a few leaves of fresh herb.
2) Balance the right amount of carbohydrate and protein: Consume 0.75
grams of carbohydrates per pound of body weight and include protein
in a 4-1 carbohydrate to protein ratio.
3) Timing is important! Drink your recovery fruit smoothie within the first
30-60 minutes following a workout as your muscles are primed to
receive fuel to start the repair process.
Yummy Blueberry-Mango Smoothie
Serves 1 Total Time: 5 minutes
All you need:
1 cup blueberries
½ cup mango, peeled, seeded and diced
½ cup of nonfat, plain, unsweetened Greek yogurt
½ cup cold water
Dash of cinnamon
1 scoop of Hy-Vee Whey Protein powder
All you do:
1. Place the blueberries and mango in the blender.
2. Add yogurt, cold water, cinnamon, and protein powder
3. Blend this mixture on high speed until no fruit chunks remain. Stop to scrape the sides free of ingredients if necessary, and then blend again.
4. Pour your smoothie into a glass or to-go cup and ENJOY!
Nutrition information per serving (16 oz): Calories: 310 Fat: 2.5 grams
Carbohydrates: 42 grams Protein: 34 grams