Many CFE athletes have asked me, “what is in that green smoothie you drink all the time?” Since it is a popular question, I will share my recipe with the CFE crew. I typically drink half of this smoothie before training and the last half after training. Whenever you decide on a pre or post workout meal or snack, you want to always include your three macronutrients: protein, carbohydrates and fats. This smoothie recipe is fully stocked with macro and micro-nutrients, which synergistically play a vital role in muscle development and recovery, disease prevention, and overall well-being. Below is the recipe for my “Green Machine Smoothie” :
80g of banana (frozen)
1/2 cup of strawberries (frozen)
2-3 cups of fresh organic baby spinach
1 scoop of vanilla protein powder
1 cup of low fat Kefir
Blend and Enjoy!
Because I count my macro-nutrients on a daily basis using My Fitness Pal, on meal prep day, I weigh out 80g pieces of a banana and I freeze them in a ziplock bag in order to cut out the prep time during the week. Bananas provide a good source of fiber, vitamin-C, potassium and manganese, and vitamin-B6. However, depending on the portion size, bananas are higher in carbohydrates so watch the portion size you consume. Strawberries are an excellent source of vitamin C and manganese, and also contain decent amounts of folate (B9) and potassium. Strawberries are very rich in antioxidants and plant compounds, and recent studies suggest they are beneficial for heart health and blood sugar control. Spinach is an excellent source of micro-nutrients, which are vitamins and minerals that are essential for overall health. This leafy green vegetable contains high amounts of carotenoids (vitamin A), vitamin C, vitamin K, folic acid, iron and calcium. Current research suggests spinach may have an anti-inflammatory effect on our bodies, especially in the digestive tract. High quality protein supports muscle development and recovery, bone health, and weight loss. Kefir is a fermented milk product, similar to yogurt, that has numerous health benefits. Most notably, it contains billions of probiotics which are essential to gut health and immunity.