SHAKE IT UP IN 2019
To ensure that your workout goes smoothly this year.
Smoothies are a great way to get a nutrient-packed meal or snack, stat. They provide everything you need — protein, healthy fats, vegetables, and fruits — all in one convenient package.
“Smoothies make for a convenient, portable, and easy meal (or snack) with no cooking skills required,” says sports dietitian Marni Sumbal, MS, CSSD and author of Essential Sports Nutrition: A Guide to Optimal Performance for Every Active Person. “Overall, the drink can be a compact way to obtain key nutrients that may be otherwise lacking in your daily diet and to also quickly give your body what it needs to maximise the recovery response after a workout.” While drinks from smoothie stores can often contain a bazillion calories and tons of sugar, it’s easy to make a healthy smoothie healthy if you’re opting for the DIY approach. The flavour possibilities are endless, but these TK protein-rich mash-ups guarantee you’ll be well on your way to some happy slurping. For each recipe, place the ingredients in the order listed and blend until smooth.
1 STRAWBERRY BANANA SHAKE
Adding ground flax to this classic protein shake provides you with extra fibre and heart-healthy omega-3 fats, says Brian St. Pierre, M.S., R.D., C.S.C.S., sports dietitian and nutrition coach at Precision Nutrition.
12 oz water, milk, or yogurt 2 scoops vanilla or strawberry flavoured protein powder
1 cup of frozen strawberries 1 cup of spinach
2 tbsp of ground flax 490 calories, 55 g protein, 9 g fat, 47 g carbs, 11 g fibre (accounts for using water as the fluid instead of milk or yogurt)
2 CHOCOLATE PEANUT BUTTER SMOOTHIE
Drink this for the perfect afternoon snack. It’s packed with protein, fibre, and antioxidants, and a nearly even amount of carbs and fat. So it’s filling and tasty, says Men’s Health nutrition advisor Mike Roussell, and comes in at a very reasonable 347 calories.
Water as needed
2 tbsp flaxmeal
1 tbsp unsweetened cocoa powder
1 tbsp natural peanut butter
1 scoop chocolate whey protein powder 347 calories, 33 g protein, 17 g fat, 19 g carbs, 9 g fibre
SMOOTHIES ARE A GREAT WAY TO GET A NUTRIENTPACKED MEAL OR SNACK, STAT. THEY PROVIDE EVERYTHING YOU NEED — PROTEIN, HEALTHY FATS, VEGETABLES, AND FRUITS — ALL IN ONE CONVENIENT PACKAGE.
3 BLUEBERRY BREAKFAST SMOOTHIE
This shake may be the definition of a perfectly balanced breakfast. It has a healthy 42-gram dose of protein, which will help you feel fuller the rest of the day, Roussell says.
1 cup blueberries
1 1/2 scoops protein powder
2 tbsp walnuts
2 tbsp oats
1 tbsp chia seeds
536 calories, 42 g protein, 59 g carbs, 12 g fibre, 18 g fat
4 MOCHA SMOOTHIE
A study in the American Journal of Clinical Nutrition found that men experienced an increase in perceived fullness following the consumption of a thick, lower calorie, dairy-based drink than when they sipped a higher-calorie, thinner drink.
To increase that feeling of fullness, pour this perky smoothie into a bowl and then garnish with granola for crunch, and fresh raspberries for extra hunger-taming fibre.
1/4 cup milk
1/2 cup plain Greek yogurt
1 tbsp almond or peanut butter 1 pitted medjool date
1 scoop chocolate or vanilla protein powder
1 tbsp cocoa powder
1 tsp instant espresso powder
1/2 tsp vanilla extract
1/4 tsp ground cardamom
1 small frozen banana, chopped
438 calories, 34g protein, 50g carbs, 7g fibre, 11g fat
5 PB&J SMOOTHIE
This smoothie tastes like everyone’s favourite schoolyard sandwich (hold the bread). Wheat germ is the stealth health food here, as it contains a wide range of essential vitamins and minerals including selenium, magnesium, phosphorus and thiamine.
1 cup milk
1 scoop plain or vanilla protein powder 2 tbsp wheat germ
1 tbsp peanut butter
1 tsp honey
1/2 tsp vanilla extract
1 cup frozen strawberries
417 calories, 33g protein, 46g carbs, 6g fibre, 15g fat
6 ORANGE CRUSH SMOOTHIE
Here’s a smoothie that Bugs Bunny would hop into the kitchen for. Carrots and pineapple supply vitamin C to help keep the sniffles at bay, while tahini infuses the drink with a roasted sesame flavour.
Pasteurised egg whites are perfectly safe to go straight from carton to blender and offer an alternative source of protein – in fact, a 1/2 cup serving of liquid egg whites is about the equivalent of 3 large eggs, or nearly 15 grams of protein.
3/4 cup coconut water or tap water
1/2 cup pasteurised liquid egg whites
1 medium carrot, peeled and chopped
1 tbsp tahini
2 tsp chopped fresh ginger
1 tsp honey
1 cup frozen pineapple cubes
WHILE DRINKS FROM SMOOTHIE STORES CAN OFTEN CONTAIN A BAZILLION CALORIES AND TONS OF SUGAR, IT’S EASY TO MAKE A HEALTHY SMOOTHIE HEALTHY IF YOU’RE OPTING FOR THE DIY APPROACH.