What we eat before and after we hit the court is just as important as staying hydrated and taking the time to properly stretch. But what exactly should we be feeding our bodies? We asked nutritionist Amy Shapiro of Real Nutrition to share her favorite workout smoothie recipes. Get your blender ready.
Green Energy Kick
1 cup baby spinach
1/2 cup unsweetened almond milk
1/2 green apple
1/2 banana
1 tsp cinnamon
1 TBSP chia seeds
1 TBSP rolled oats
Directions: Blend all ingredients until smooth. Recommend completing intake 30 minutes before exercising.
From Amy: “This is a great smoothie to enjoy an hour before your workout as it is loaded with easily digestible carbohydrates to fuel your workout without weighing you down by too much fiber, fat or protein. The chia seeds will help to keep you hydrated during your workout, the oats will maintain energy levels, and the fruits contain important nutrients including electrolytes to keep your muscles firing. The fiber from the whole fruits and veggies will also provide sustained energy for a solid workout.”
Post-Workout Refuel
1 cup unsweetened almond milk
1 cup frozen berries
1/2 banana
1 cup greens (we like spinach)
1 TBSP chia seeds
1 serving protein powder or two scoops collagen peptides
Cinnamon
Directions: Blend all ingredients until smooth.
From Amy: “This low calorie, high fiber, and nutrient rich smoothie will refuel your muscles with protein and electrolytes. When paired with fruit and heart healthy fats, your appetite will be satisfied as well. Refueling within an hour of exercise is important and smoothies are an easy way to meet your needs even when in a rush! Drink up!”
Tropical Greens
1 cup coconut water
1/2 cup frozen spinach
1 medium frozen banana
3/4 cup frozen mango
1 tsp spirulina
1/4 avocado
Fresh mint to taste
Directions: Add all ingredients to a blender, mix until well combined.
From Amy: “This smoothie rehydrates, fights free radicals, and will provide refreshing energy post-workout. What tastes better after a long sweaty workout than fresh fruits and veggies? Filled with potassium, this will help you fight off muscle cramps too!”
