Lack of time and feeling like eating are two challenges that many student athletes identify often as preventing them from meeting their nutritional needs.
Smoothies are a great solution to both of these challenges and can be an excellent strategy for increasing not only energy but nutrient intake on a regular basis.
Smoothies don't take much time at all to make so they free us from that time trap. If you know you are really short on time, you can even meal prep your smoothies so that ingredients are all pre-portioned and packaged in the freezer ahead of time. Throw it all in the blender and away you go.
Smoothies are also a great strategy for athletes who don't feel hungry, especially if this happens in the morning. We don't want to force food into the body if it isn't feeling ready to eat and yet we also need to ensure that something is consumed so daily energy and nutrient needs are met. Because they are liquid, smoothies require less digestion and so are easier on a stomach that isn't feeling overly hungry. The nutrients provided will then also be absorbed more quickly to be utilized by the body. Smoothies can also be sipped on allowing for consumption of smaller amounts over time which will also feel better on the belly.
Check out the 3 smoothie recipes included below to get you started on your simple and nutritious smoothie adventure. Don't be afraid to try some of your own creations too.
Strawberry Almond Protein Smoothie
1 serving
- 1 1/2 cups strawberries (frozen)
- 1 banana (small, frozen)
- 1/4 cup vanilla protein powder
- 1 1/2 tbsp almond butter
- 1 tbsp ground flax seed
- 1 1/4 cups unsweetened almond milk
- 1 cup coconut milk
- 1 cup frozen pineapple
- 1/2 banana (frozen)
- 1/2 zucchini (chopped and peeled, frozen)
- 1 1/2 tsps ginger (fresh, minced)
- 1 tsp turmeric
- 1 1/2 cups unsweetened almond milk
- 1 tbsp ground flax seed
- 1 tbsp hemp seeds
- 1 navel orange (peeled and sectioned)
- 1 1/2 cups frozen berries
- 2 cups baby spinach
474 calories, 53 g carbs, 29 g protein, 20 g fat
Place all ingredients in your blender and blend until smooth. Pour into a glass and enjoy! (Pour into a mason jar if you are on the go.)
Golden Anti-inflammatory Smoothie
1 serving
Place all ingredients in your blender and blend until smooth. Pour into a glass and enjoy! (Pour into a mason jar if you are on the go.)
314 calories, 44 g carbs, 3 g protien, 6 g fat
Immune Boosting Winter Berry Smoothie
1 serving
168 calories, 27 g carbs, 6 g protein, 6 g fat
Place all ingredients together in a blender. Blend until smooth. Pour into glasses and enjoy! (Pour into a mason jar if you are on the go.)
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