Post-Workout Smoothie Essentials

Smoothies make ideal post-exercise treats. Depending on where you are seeking your refreshment though, you could end up with a calorie and sugar packed slushy. Instead, get out your blender.

**Pick at least one ingredient from each category of the smoothie builder below to create the perfect shake. 

POUR THE FOUNDATION

1 cup milk of choice (adjust amount accordingly). This could be dairy or non dairy (soy, almond, rice, coconut, etc.). Calcium promotes muscle gain and fat loss. 

REINFORCE IT WITH PROTEIN

Silken (soft) Tofu: Provides soy protein and a milkshake consistency.

Ricotta Cheese: Provides whey protein, which bolsters muscle repair after a ride.

Greek Yogurt: Twice the protein of regular yogurt for a more satisfying smoothie.

ADD SWEET TOUCHES

100% Pomegranate Juice: The phyto-nutrients ease muscle soreness. 

Frozen Fruit: Most, especially berries, contain high levels of antioxidants.

Pumpkin Puree: Beta-carotene revs up immunity and promotes good vision. 

FAT IT OUT

Almond Butter: Has calcium, magnesium, phosphorous for strong bones. 

Ground Flaxseed: Supplies a healthy dose of alpha-linolenic acid, an omega-3 fat.

Walnuts: Heart-healthy omega-3 fats and magnesium for muscles.

BOOST FLAVOR

Matcha: Contains 137 times more antioxidants than regular green tea.

Spices: Offer flavor and powerful antioxidants without the calories.

Cocoa Powder (natural or raw): Flavonoids for improved endurance. 

OPT FOR UPGRADES

Coconut Water: Low in calories but rich in potassium, an electrolyte lost in sweat.

Coffee: Speeds glycogen replacement when paired with carbs postride. 

Wheat Germ: The most vitamin and mineral packed part of the wheat kernel. Store in the fridge or freezer to maintain freshness.

Want some recipes? Visit this site:

http://beta.active.com/4-delicious-recovery-smoothies

Source: Active.com