Whether for pre-workout or post-workout, breakfast or dinner or just as a quick pick me up, smoothies are quickly beginning to nudge juices out of the limelight for better health, body composition and performance. So you decided to replace less healthy options like processed cereals, meats high in saturated fat or skipping meals altogether with a healthy smoothie. WIN. But you don’t know what to put in it or are putting the wrong things in it. FAIL. Here’s a quick 90s video from the fantastic Manuel Villacorta (nutritional expert, author, M.S. and R.D.) to explain how to make the perfect smoothie.
Quick pro tip: the perfect smoothie needs to include some form of healthy fat. YES FAT. If you want to get the full benefit of all the good fruits, veggies and superfoods you are putting in it you want to include something like chia seeds, flax seeds, hemp seeds, almonds, almond milk or even avocado. Many of the key nutrients in fruits and veggies and other healthy foods are fat soluble. Without a little healthy fat to go along with them you are literally, well, flushing them down the toilet instead of absorbing them.
Here’s my #1 go to smoothie recipe. I mix this bad boy up everyday (even when I have a 5a client I still find three minutes before leaving my house to throw this in the blender and drink it in my shaker bottle on the way to the gym). It’s easy on the tummy, tasty and has the right mix of protein, carbs and fats. I prefer water to milk or other higher calorie, less hydrating liquids, but you can customize as you see fit. Throw the ingredients below in a decent blender for about 30s.
2-4 scoops protein (any will do but I like Bio Chem Whey Vanilla which you can get at Whole Foods)
1 scoop Amazing Grass Green Superfood (also available at Whole Foods)
1 small banana (optional, or half a banana)
2 handfuls (cups) of baby spinach
8-16 oz Water
1 tablespoon flax seeds, chia seeds or hemp seeds
Hungry for more? Checkout this FANTASTIC infographic from the pros at Precision Nutrition.