Aim: The possibilities are endless …!
Title: Just one possibility (protein smoothie) (Serves 1)
Based on average nutritional values of ingredients. Actual values will vary.
160g banana, chopped and frozen
150g strawberries, frozen
1 scoop vanilla whey
1 egg white
I LOVE a good smoothie!! I tend to put whey in mine in order to give me a combined protein + carbohydrate hit, particularly post training when I want to refuel on both of these as quickly as possible. I always keep frozen fruit in the freezer, so prep time can be c.30 seconds!!
Smoothies are great because they are so versatile – by switching in the fruits and other bits and bobs you add you can tailor the vitamin and mineral intake to get the micronutrients you are looking for more of in your diet. Change the fruits, add avocado, nut butter or coconut for fats, add chia seeds for a micronutrient powerhouse, add coconut for medium chain triglycerides, add oats for wholegrains … literally the world is your oyster J.
The smoothie recipe shown here is a super simple one making the most of the English summer strawberry season. Out of season I rely on frozen berries, picked and frozen in season. This is both because the flavour of in season fruit always wins, and to try and ensure the highest nutrient content in my food – nutrients are lost over time and during transportation. Choosing locally grown fruit means reduced travel time from farm to store, and choosing frozen means fruits frozen immediately after picking therefore locking in the nutrients.
Some of my other favourite smoothie combos:
Banana, peanut butter and chocolate whey (great as a high calorie hit post training!)
Blueberries, coconut water and vanilla whey (for summer holiday vibes!)
Mango, spinach, coconut and vanilla whey (pre-training fuel and antioxidant powerhouse!)
Experiment and enjoy!
Prep time: 2 mins
Blitz and drink!!
Variations to consider:
The possibilities are literally endless ….
For higher fat add nuts and seeds, nut butters, avocado, coconut, or full fat dairy
For higher carbohydrates add oats, increase higher carbohydrate fruits such as banana, cherries, pineapple and mango, dates and other dried fruits (be aware these are high sugar per gram!), or add honey (being aware this is pure sugar, but unrefined and micronutrient rich if you choose unprocessed varieties)
For higher protein add high protein yoghurt, skimmed milk, more protein powder
For more fibre, focus on increasing the veggies, wholegrains and fruit content
For probiotics, add live yoghurt!
For other micronutrient rich and / or flavour rich additions consider cacao, chia seeds, spirulina, lucuma, ginger, cinnamon, veggies