When we exercise, our muscle tissue is broken down, then rebuilt stronger.
During this breaking down and repairing process, inflammation can develop
and cause joint pain, muscle soreness, or even cramps. Post-workout nutrition
is critical to proper recovery, and foods rich with anti-inflammatory
properties, such as fruits, vegetables and fresh herbs, are great ways
to reduce inflammation in the body. One easy way to incorporate all these
beneficial nutrients for post-exercise success is through smoothies. By
purposefully combining different types of ingredients, we can make a delicious
snack that gives our bodies post-workout power.
4 steps to a great smoothie:
Choose any combination of fresh, nutrient-packed produce, such as kale,
spinach, avocado, broccoli, mangos, raspberries, blackberries, strawberries
or bananas. Use fruit for natural sweeteners and avacado for a creamy texture.
2. Liquid base
Mix and match a liquid base, choosing the appropriate ingredient for your
goals. Choose fruit juice if you're trying to gain weight, or try
milk and milk substitutes, water, brewed tea (green or unsweetened), or
Add extra protein and feel full longer by adding rolled oats, protein powders,
yogurt, almonds, almond/peanut butter, soft tofu, walnuts, ground flaxseed,
pumpkin seeds, hemp seeds, chia seeds, quinoa or spirulina powder.
Different spices and herbs have a powerful effect on the healing process.
Choose some that are packed with antioxidants and anti-inflammatory properties.
Cinnamon, ginger, garlic, fresh lime, nutmeg, cayenne, allspice, cloves,
cardamom, anise, mint, basil, cilantro and turmeric are all great choices.
Kale and Turmeric Smoothie
- 6 ice cubes
- 1 cup almond milk
- 1 banana
- 3 leaves kale, large stems discarded, leaves chopped
- ¼ cup flax seed meal
- 2 Tbsp chopped fresh ginger
- 2 Tbsp chopped fresh turmeric root
- 1 Tbsp almond butter
- ¼ tsp stevia
- ¼ tsp cayenne pepper
- 1/8 tsp ground black pepper
Combine all ingredients, blend until smooth.
Nutrition Facts: 470 kcal, 12 g protein, 20 g fat, 67 g CHO, 18 g fiber,
228 mg sodium