Fitness Smoothies: The Best Pre and Post Workout Smoothie Recipes
So, you are ready to hit the gym but can’t think of a healthy power-packed snack to sustain your energy before, during and after? No worries, our fitness smoothies got you covered!
We specifically designed these four workout smoothie recipes — based on recommendations from nutritionists and fitness experts — to give you the ultimate boost you need to shine at the gym, on the pitch or in the pool.
The Best Pre-Workout Smoothies
Packed with the both energizing and restorative power of multiple superfoods, these smoothie powerhouses give you the punch your muscles need for an optimal workout performance.
Green Endurance Power Smoothie
1 cup kale/arugula blend
1/4 cup almonds
1 tablespoon rolled oats
1 tablespoon chia seeds
1/2 teaspoon cinnamon
Loaded with vitamins (A,K and C) and minerals your body needs, Kale is an absolute superfood and a great base for any pre-workout drink.
Add arugula into the mix as it is rich in dietary nitrates known for reducing the amount of oxygen your muscles need during the workout. Recent studies suggest dietary nitrates improve muscle performance.
To maximize endurance, amp up on healthy proteins by mixing almonds and chia seeds into your smoothie which will sustain you all through your workout session.
For some immediate firepower, add half a banana. Similar to a sports drink, yet 100% natural, bananas break down quickly and release fructose into your system.
To help slow down the sugar absorption in your blood, mix in oats. They are loaded with healthy fiber and are slow digesting — the perfect way to keep your energy level balanced all throughout your sweat session.
Protein Muscle Power Smoothie
2 cups spinach
1 tablespoon Greek Yogurt
1 tablespoon ground flaxseed
1 tablespoon goji berries
Use spinach, the reigning queen of superfoods, as a base for your smoothie and you will load up on vitamin C and K, iron, folic acid and calcium before putting your muscles to work.
Spinach like arugula improves muscle performance since its dietary nitrates reduce the amount of oxygen the muscles need. That comes in handy when working your endurance.
To sustain your performance throughout your workout while already starting to repair the microscopic tears that occur in your muscles when exercising, add proteins to your smoothie.
Greek yogurt is two times richer in proteins than regular yogurt and adds a boost to your immune system thanks to its vitamins B6 and B12.
Now, don’t forget to add super healthy flax seeds which are not only rich in proteins, but also in Omega-3, an essential fat proven to reduce inflammation.
Round out this perfect pre-workout smoothie with goji berries, one of the healthiest berries you can consume. Goji berries add fiber, vitamin C and iron to your system, a mix known for supporting weight loss and clear skin – nice side-effects, right?
If you anticipate an extra long workout, mix in Ora Organic’s superfoods powder for sustained firepower.
The Best Post-Workout Smoothies
You ran up that last hill, held your poses and rowed past your competitor until it burnt. Bravo! That sounds like a serious work-out.
Don't forget though, the routine is only complete once you refuel the system, repair, fix and refill what has been used up.
Prolong the health benefits of your workout with a smoothie that's made of 100% natural superfoods.
These healthy smoothies will build your muscles, repair any microscopic tears in your cell tissue and prevent inflammation.
All you need is a good blender and the handful of ingredients we’ve provided below.
Optimal Muscle Recovery Smoothie
1 cup kale
2 tablespoons rolled oats
1/2 cup blueberries
2 tablespoons Greek Yogurt
1 cup almond milk
Start out with a powerful green foundation such as kale that replenishes your system with important minerals and vitamins (A, K and C) while ensuring that your smoothie has the right balance of green veggies and fruit (70/30 is a good ratio for your smoothie not to turn into a fruit sugar bomb).
Plus, nice extra: kale naturally extends the heart-disease and cancer-fighting effects of your workout routine.
For optimal muscle recovery, refill your protein reservoirs with high-quality, rich-in-fiber oats as well as Greek yogurt which is an effective source of potassium and proteins as well as some carbs.
Finally, toss in superfood blueberries to get a hit of potent antioxidants which keep your cells youthful.
Superwoman's Recovery and Weight Loss Smoothie
2 cups spinach
1/2 cup ice cubes
1/2 cup plain yoghurt
1/2 raw zucchini
1 tablespoon flax seed
½ inch fresh ginger root
For this powerhouse post-workout smoothie, we chose spinach as a foundation, taking advantage of its richness in iron.
This helps prevent one of the most common nutrition issues among female athletes: iron deficiency.
When you lack iron, your body stops producing sufficient amounts of red blood cells needed to supply your tissues and muscle with oxygen. The result is unusual tiredness, low productivity and potentially poor health. To prevent this, you can easily replenish your much-needed iron reserves by integrating some of the following iron champions into your healthy smoothies and your broader diet: almonds, cashews, sunflower seeds, walnuts or pistachios.
In addition to iron-packed spinach, add ginger to your smoothie to reduce the likelihood of any post-workout inflammation as ginger speeds up cell recovery.
To refill on good carbs, add plain yogurt plus toss in ice to chill your blend and support re-hydration.
Additionally, a good dose of fiber in the form of ground flax seeds, will increase satiety, leaving you feel satisfied and amplifying the positive weight loss effects of your workout.
Working out boosts your metabolism, strengthens your heart and strengthens your immune system.
To amplify these fantastic health effects, all that is missing is the right pre and post workout snack/drink to supercharge your workout routine: the above laid out fitness smoothies won’t let you down!