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Finding time to prepare and eat uber-healthy can feel overwhelming sometimes. Enter smoothie recipes. They provide a fast and efficient way to boost your daily intake of healthy calories and give your brain and body the fuel you need—and you can make them in minutes.
When should you blend them up? Whenever! Pre-workout smoothies supply your body with essential hydration and the quality calories required to fuel the body for exercise or a big event without overloading the stomach. Post-workout, recovery, and muscle-building smoothies work to top off glycogen stores after every effort, whether in day-to-day training or following a particularly intense effort. These smoothie recipes will fuel your workouts, promote muscle repair, and aid recovery, so there’s no excuse to squeeze in all your daily fruits and veggies.
GREEN PROTEIN
Spinach is a great source of iron, niacin, and zinc. It also contains vitamins A, C, E, B6, and K.
SERVES: 1
PREPARATION: 5 minutes
YOU NEED: 1 cup almond milk • 1 apple, cored • 2 handfuls of baby spinach leaves • 1 tablespoon natural smooth almond butter • 1 scoop protein powder F Place all the ingredients in a blender and blend until smooth.
P = Protein boosting
D = Aids digestion
E = Energy boosting
ALMOND JOY
Almonds are beneficial for heart health, and fortified almond milk is rich in calcium and protein.
SERVES: 1
PREPARATION: 5 minutes
YOU NEED: 1 cup almond milk • 1 banana, peeled and chopped • 1 apple, cored • 2 tablespoons raw almonds
Place all the ingredients in a blender and blend until smooth.
P = Protein boosting
M = Mineral enriching
V = Vitamin boosting
GREEN MONSTER
Coconut water is rich in potas- sium, which helps balance the sodium in a healthy diet.
SERVES: 1
PREPARATION: 5 minutes
YOU NEED: 1 cup coconut water • a handful of baby spinach leaves • 10 green grapes (fresh or frozen) • 1 apple, cored
Place all the smoothie recipe ingredients in a blender and blend until smooth.
M = Mineral boosting
B = Brain boosting
H = Hydrating
GREEN UP
Cantaloupe is a great source of potassium and B vitamins.
SERVES: 1
PREPARATION: 5 minutes
YOU NEED: 1 cup cantaloupe, cut into chunks • 5 mint leaves • 2 handfuls of baby spinach • 1⁄2 cucumber, cut into chunks • 1⁄4 cup fresh apple juice • 2 tablespoons plain yogurt
Place all the ingredients in a blender with 1 cup water and blend until smooth.
H = Hydrating
V = Vitamin boosting
B = Brain boosting
PIÑA COCO LADA
Pineapple contains the enzyme bromelain, which can help to reduce inflammation in joints and muscles.
SERVES: 1
PREPARATION: 5 minutes
YOU NEED: 1 cup pineapple chunks • 1⁄2 banana, peeled and chopped • 1⁄2 cup papaya, peeled, seeded, and cut into chunks • 2 Medjool dates, pitted • 1 tablespoon coconut oil
Place all the ingredients in a blender with 1⁄3 cup water and blend until smooth.
V = Vitamin boosting
M = Mineral enriching
D = Aids digestion
BEET OUT
Beets are a good source of iron and folate, and there is research suggesting beet juice can boost exercise performance and even heart health.
SERVES: 1
PREPARATION: 5 minutes
YOU NEED: 1⁄3 cup beet juice • 2 carrots, peeled and chopped • 1-inch piece of ginger, peeled • 1⁄3 cup fresh apple juice
Place all the smoothie recipe ingredients in a blender with 1⁄2 cup water and blend until smooth.
M = Mineral enriching
V = Vitamin boosting
B = Blood stimulating
PUMPKIN PATCH
This smoothie is high in fiber and contains probiotics, both of which help with digestion.
SERVES: 1
PREPARATION: 5 minutes
YOU NEED: 3⁄4 cup pumpkin purée • 1 table- spoon natural smooth almond butter • 1 scoop pro- tein powder • 1⁄3 cup plain yogurt • 1⁄2 cup almond milk • 1-inch piece of ginger, peeled • a pinch of ground cinnamon • 1 teaspoon pumpkin seeds
Place all the ingredients in a blender and blend until smooth.
B = Blood stimulating
A = Anti-inflammatory
P = Protein boosting
CHERRY BOMB
Cherry juice is high in antioxidants, which help reduce inflammation.
SERVES: 1
PREPARATION: 5 minutes
YOU NEED: 1⁄4 cup cherry juice • 1 cup oat milk • 1⁄3 cup plain yogurt • 2⁄3 cup pitted cherries (fresh or frozen) • 1 banana, peeled and chopped • 1 teaspoon pure vanilla extract • 1 tablespoon ground flaxseed
Place all the ingredients in a blender and blend until smooth.
V = Vitamin boosting
D = Aids digestion
M = Mineral enriching
GREEN PEACH
Rich in B vitamins and electrolytes, this smoothie has the nutrients nec- essary to keep your cells and nerves in strong working order.
SERVES: 1
PREPARATION: 5 minutes
YOU NEED: 2 handfuls of baby spinach • 1-inch piece of ginger, peeled • 1 cup peach slices (fresh or frozen) • 2 teaspoons raw honey
Place all the ingredients in a blender with 1 cup water and blend until smooth.
B = Bone strengthening
B = Blood stimulating
I = Immunity boosting
BERRY SCOOP
Berries are a great source of fiber, which helps aid digestion.
SERVES: 1
PREPARATION: 5 minutes
YOU NEED: 3⁄4 cup mixed berries • 1 peach, pitted and chopped • 1⁄4 cup pineapple chunks • 1 scoop protein powder • 1⁄2 table- spoon cacao nibs • 1 teaspoon açai powder
Place all the smoothie recipe ingredients in a blender with 1 cup water and blend until smooth.
V = Vitamin boosting
B = Blood stimulating
I = Immunity boosting
Loaded with nearly 70 recipes, Sport Smoothies by Fern Green is the only resource you need for whipping up fast and tasty smoothies (each recipe has just four to six ingredients!) packed with the nutrients you need to support your workouts before, during, and after every session. $15.95