Three Post-Workout Smoothie Ideas

Getting proper nutrition after a workout is important! Good post-workout snacks should contain some carbohydrates, some protein to repair sore muscles, water, vitamins, minerals and electrolytes to rehydrate your body! A smoothie is a great way to replenish these nutrients!

1. Berry Delicious Smoothie

            In a blender combine: 6 oz plain Greek yogurt, 2 cups frozen mixed berries and 2 tablespoons of honey. Blend on high until smooth. Makes 3 servings.

            The yogurt provides the smoothie with lots of protein for your muscles to recover. The yogurt, berries and honey will provide the smoothie with some carbohydrates, vitamins, minerals and electrolytes (potassium, sodium, calcium, and magnesium). Lastly, the yogurt and berries will have some moisture in order to rehydrate your body! 

Quick Nutrition Facts:  Calories 120, Total Fat 0 g, Potassium 200 mg, Sodium 20 mg, Total Carbohydrates 25 g, Fiber 9 g, Sugar 20 g, Protein 7 g.

2. Peanut Butter – Chocolate Banana Smoothie

            Combine the following ingredients into a blender: 6 oz plain yogurt, 3 tablespoons peanut butter, 3 tablespoons 100% cacao powder (unsweetened), 1 medium ripe banana, sliced, ½ c crushed ice. Blend on high until smooth. Makes 3 servings.

            This smoothie gets some fat and protein from the plain yogurt and peanut butter. It is sweetened up with some sugar from the banana and is full of nutrients from the banana, peanut butter, and cacao powder. This smoothie is a little higher in calories for after a more intense workout. 

Quick Nutrition Facts:  Calories 200, Total Fat  10 g, Potassium 600  mg, Sodium 160 mg, Total Carbohydrates  25 g, Fiber 4 g, Sugar  14 g, Protein 11 g.

3. Mango Lassi

            Combine 1 cup fresh pieces of mango and 1 cup of plain yogurt into a blender and blend on high until a uniform color. Makes 2 servings.

            This traditional Indian smoothie is also great for post workout nutrition! The mango adds sugar, vitamins, minerals and electrolytes, while the yogurt adds protein and some carbohydrates. 

Quick Nutrition Facts:  Calories 130, Total Fat 2 g, Total Carbohydrates 15 g, Potassium 275 mg, Sodium 58 mg, Fiber 1 g, Sugar  13 g, Protein 5 g.

(Photo: by Sheena Pradhan; My mom's mango lassi)