Photo by Meal Makeover Moms/ BY CC (Welcome! This article was previously featured in Winnetka Spynergy, October 2014.)
In an earlier blog I suggested some go-to snacks when working out (What to Eat Before and After Your Spynergy Workout for Optimal Energy and Recovery!), but sometimes it might be more convenient for you to have a quick drink before and after your workout. The following are a couple of high energy juices and smoothies that work well before and after workouts! And remember to bring your water bottle with you. Hydration is important too!
Pre-Workout Nutrition
Fruits and vegetables contain complex carbohydrates that are a good source of energy. When juice is extracted from the fruit or vegetable, the sugar and nutrients are separated from the fiber, allowing them to be digested more quickly. Consuming fresh juice before your workout will give you the quick energy you need to keep you going. You will also find that juices are sweeter than a smoothie with the exact same ingredients. (A smoothie is made from ingredients mixed up in a blender, leaving the fiber and solids in the drink. If you do not want a strong “green” flavor to your smoothie, spinach is your best choice.)Whether you prefer juice or a smoothie, fruits and veggies are a great source of energy. Here are a couple of great pre-workout recipes for you to try.
Juice For Energy
“Drinking a nice glass of green juice floods your system with so many nutrients and enzymes that help boost your energy for a good workout. The enzymes help to dilate blood vessels and improve your blood flow, carrying nutrients and oxygen to every part of the body for an effortless and extended physical workout.BENEFITS include:
- Increases blood count for better performance
- Helps improve respiratory function for better endurance training
- Neutralizes oxidative stress induced by intensive exercise
- Reduces inflammation, repairs cellular damages occurring from physical stress
Drink this just before you leave the house to go to the gym. It should kick in within half an hour.” –Juicing for Health
Mean Green Energy Juice
Ingredients2 green apples (or you can use one apple and one pear)
3-4 leaves of kale OR a large handful of spinach
A bunch of Romaine lettuce (this adds nutrients but also liquid!)
1 bunch of cilantro (parsley can be substituted if you are not a fan of cilantro, like me!)
1/4 lemon
½ inch piece of ginger (optional, it’s great without, but ginger helps with nutrient absorption, improves circulation and protects the liver)
A few leaves of mint (adds a great fresh taste!)
Peel lemon and wash greens.
Juice ingredients in juicer machine according to manufacturers directions.
Adapted from: Juicing for Health
Photo by Heather/ BY CC
2 Pre-workout smoothies:
Pump It UpIngredients
1 cup nut milk (soy, almond, coconut, hemp, etc.)
1 banana, cut in chunks
½ cup pitted cherries
¼ cup blueberries, fresh or frozen
1 tbsp protein powder (whey, pea isolate or dried egg whites) optional
2 tbsp ground almonds
Blend all ingredients together in a high powered blender (such as a Vitamix) until smooth.
Adapted from “The Juicing Bible”, Pat Crocker
Superwoman Smoothie
“Popeye was right: Spinach will keep you strong. Swedish researchers have found that inorganic nitrate—abundant in spinach—results in muscles using less oxygen, which improves muscle performance. Try this naturally sweet smoothie for breakfast or before your workout.”
Ingredients
2 cups (500 mL) frozen spinach broken into pieces (using frozen makes it frothier than fresh spinach does)
2 bananas
1 cup (250 mL) apple juice
Blend all ingredients.
Serves two.
Per serving: 207 calories, 7 g protein, 1 g fat (0 g saturated fat), 48 g carbohydrates, 8 g fibre, 0 mg cholesterol, 122 mg sodium
Source: Best Health Magazine, May 2012
Post Workout
After your workout, you want to replenish some of the minerals that were depleted, as well as add in some protein, a building block for your muscles. Banana is great for recovery because it is high in potassium, as is avocado. Avocado also contains magnesium, another important mineral needed by our muscles and nerves, and important for restoring energy levels.NOTE: protein powder or chia seeds can be added to any smoothies to make them higher in protein!
Green Smoothie for Post Workout
This is an excellent recovery drink for muscles and bone. The banana is high in potassium. Avocado, also high in potassium, contains magnesium and iron (not to mention vitamins and minerals and immune fighting fiber.) Coconut oil is a great source of immune boosting fats. Chia seeds are a full protein and are a great source of soluble fiber.
Ingredients
1 cup almond milk or nut milk of choice
1 banana
1-2 tbsp flaxseed
1 tsp coconut oil
1 tsp chia seeds
¼ - ½ bunch parsley (fresh)
1 cup spinach
¼ - ½ avocado
1 cup cubed watermelon
4-5 ice cubes
Blend liquids (not ice) with greens until smooth.
Add remaining ingredients including ice. Blend well.
Recipe adapted from: http://kitchen.nutiva.com
Green Dream Smoothie
Ingredients
2+ cups frozen, chopped greens such as collards, kale or spinach
¼ cup frozen pineapple
1 green apple
1 ½ -2 cups water
1 tbsp ground flax or chia
1-2 medjool dates (optional-adds sweetness and additional energy)
Combine all ingredients in a high powered blender and blend until smooth and creamy. Add more or less water to obtain the desired consistency.
Try adding frozen berries or banana for variety!
Recipe adapted from: http://www.eaturveggies.com
Replenishing Juice for Post-Workout
“This combo helps to rehydrate and replenish lost electrolytes, is high in anti-oxidants to neutralize free radicals brought on by physical stress, and has natural sodium that repairs muscles and prevents cramps.”
Ingredients
2 green apples
1 rib celery
1 small cucumber
2 tomatoes
1 orange
1 tbsp protein powder (whey, pea isolate or dried egg whites) or 2 tsp chia seeds
Juice veggies and fruit in juicer machine according to manufacturers instructions.
Add protein powder or chia, and shake to blend well or mix in blender. You may want to add water or ice if drink gets too thick.
P.S. You may want to make this ahead of time so it is ready when you return from your workout. Alternatively, you may want to try making it into a smoothie in your blender!
Source: http://juicing-for-health.com
Hope you enjoy these. If you make them, let me know what you think!
Yours in Health,
Evey
About the author Evey Schweig is a wife and mother of two young adults and loves her time at Spynergy! She is a staunch advocate of eating healthy nutritious whole foods to improve one's health, and achieve a healthier more energy-filled, pain-free life! Working as a personal guide, she educates her clients about food and healthy habits that allow them to make positive changes that will last a lifetime. Visit her at www.eveyschweig.com |
