Quick and Easy Post-Workout Smoothie

Best Post-Workout Smoothie Recipe

Serves: 1

Ingredients:

• 1/2 cup milk or nut milk of choice

• Single serving size chocolate protein powder (I like NSF for Sport or Informed Choice certified products. cGMP or GMP are also seals of approval to look for).

• 1 TBSP chia seeds and or 1 TBSP hemp seeds (also known as hemp hearts)

• 1/2 frozen banana

Blend and enjoy. Hope you like this best post-workout smoothie recipe as much as I do!

Smoothie & Nutrition Related Questions

1. Why cow’s skim milk? Is oat milk or almond milk OK? 

   If you use almond milk or oat milk, that is fine… but it does not have the same components of cow’s milk. Oat and almond milk have less than 4g protein per cup compared to 8g of protein found in a cup of cow’s milk. Cow’s milk also contains the amino acid leucine in higher amounts. Leucine is important in muscle protein synthesis to gain muscle. If you do end up using oat milk, you will be adding more carbohydrates to this post-workout shake which is a benefit to replenishing your carbohydrates stores that were just used for exercise. 

2. What protein powder should I use? 

   I like NSF for Sport or Informed Choice certified products. cGMP or GMP are also seals of approval to look for. If you don’t have chocolate protein powder, you could use a vanilla protein powder and add cocoa powder. Cocoa powder is bitter so make sure to also add some honey or maple syrup for added sweetness and extra simple carbs. Use these resources to look for a protein powder that has been 3rd party tested: nsfsport.com or choice.wetestyoutrust.com

3. Where do I find chia seeds or hemp seeds? 

   Hemp seeds are also known as hemp hearts. Both chia seeds and hemp seeds are sometimes found in the baking aisle of grocery stores. 

4. Do I need to add chia or hemp seeds to the smoothie? 

   You do not need to add these to your post-workout smoothie, but they add a nice texture and provide health benefits. These seeds add omega-3 fatty acids, fiber, and some protein. 

5. Are bananas healthy? 

   1. Banana provides carbs, antioxidants, fiber and the micronutrients: 

      1. Vitamin B6 (25% of your recommended daily value in one banana)

      2. Potassium (10% daily value (DV))

      3. Magnesium (8% DV) 

      4. Vitamin C (12% DV) 

6. What to put in a post workout smoothie?

   Protein (protein powder, yogurt, cow’s milk, soy milk, pea protein milk, variety of nuts and seeds: peanut butter, hemp seeds, chia seeds, almonds etc.)

   Carbohydrates (oat milk, oats, banana, mixed berries, mango, pineapple or other fruits)

   Fluid (water, coconut water, coconut milk, cow’s milk, nut milk, soy milk, rice milk, pea protein milk)
   

   The best post workout smoothie should include both protein and carbohydrates. It doesn’t necessarily have to be a smoothie, however, smoothies are a quick and easy way to replenish carbohydrate stores and absorb protein quicker. Many people only focus on protein post workout, but you also need carbohydrates!. Even if you are trying to maintain weight or lean out, you still need carbohydrates for lasting energy. If you are training to gain muscle, you need carbohydrates. The types of carbohydrates, quantity and when you eat them are all important and differ depending on your goals, your activity level, intensity and duration of the workouts. 

7. What are the benefits of consuming the best post-workout smoothie? 

   Easily digestible amino acids (whey protein powder or cow’s milk which contains whey is one of the fastest absorbing sources of protein for the muscles)  

   Replenish lost fluids and carbohydrate stores 

   Quick and easy 

   Easy way to add fruits for antioxidants 
   

   Carbohydrates are your body’s preferred source of energy. When you are working out, especially at high intensity, your muscles use their carbohydrate stores (known as muscle glycogen). After a workout, we need to replenish these stores.

8.  What amount of carbohydrates are recommended for training, competition and recovery? 
   

   The minimum amount of carbohydrates an athlete should consume are 6.6g per pound of body weight per day. If you only eat three times a day, a smoothie is a great way to add some carbohydrates to it to reach your carb goal. (3-5g/kg/day).

   Athletes with moderate-intensity of an hour a day training schedule should consume 11-15.4 grams per pound body weight per day (5-7g per kg body weight).

   If you are exercising at a high intensity and or long duration greater than an hour, athletes need 6 to 10 grams per kg of body weight per day. 

9. How many grams of carbohydrates should be in the post-workout meal?

   Typically, a 3-1 ratio of CARBS to protein is recommended post-exercise. 

10. What are the risks of not eating carbohydrates? 

    Sometimes athletes purposely train with a diet low in carbohydrates to achieve adaptations. However, prolonged low carbohydrate availability could lead to low energy, impaired immune system and reduced carbohydrate oxidation rate during exercise.

11.  Why is protein important in the best post-workout smoothie? 

    Proteins are important to eat after a workout because your muscle tissue starts to break down. We need to rebuild this muscle tissue by consuming protein rich foods. Ideally you should eat protein combined with carbs within an hour post-workout in order to increase recovery time, decrease muscle soreness, improve strength, increase muscle fiber size and muscle protein synthesis.

12. How many grams of protein should be in the best post-workout smoothie? 

    Between 15-40g of protein depending on your size, age and athletic goal. For lighter-weight young adult athletes, closer to 15g. For heavier or older athletes, closer to 40g. The calculation to know how much protein should be in your post-workout meal is: 0.25-0.4g/kg BW 

13. How much protein should athletes get in a day?  

    Endurance training 1.2-1.4g/kg/d (2.64-3.08g per pound body weight) 

    Strength training is 1.6-1.7g/kg/d. (3.52-3.74 g per pound body weight)

    For a 150 lbs person (68.28kg) involved in endurance training, they should consume a minimum of 81 g of protein and up to 95g of protein in a day. If they are involved in strength training, they should consume 109 - 115g of protein per day. 

14. How much protein is too much?

    I call this the amino acid bucket concept. After a protein rich meal of over 40g protein, your amino acid (protein) bucket is likely full. If you consume more amino acids (proteins) then this bucket tips over into oxidation of amino acids, rather than for muscle protein synthesis. This still helps with satiety and is OK to go over, but it is more beneficial to have frequent feedings of protein spread out throughout the day, rather than a couple large sums of protein rich meals. This means, eating three-four or more meals per day to gain strength and recover quickly is very important.