If you are looking to improve injury rehabilitation time or post workout recovery through nutrition, look no further than your everyday smoothie.
In one 16-ounce blend, you can easily achieve a significant amount of Recommended Daily Intake of all essential macronutrients (protein, carbohydrates, fats), micronutrients (vitamins, minerals, water), fiber, antioxidants, and enzymes.
A moderately healthy smoothie is based with fruits and leafy green vegetables, while a health and recovery optimizing smoothie is boosted with foods that are so nutrient dense that just a little bit added goes a long way.
Check out the list below for 10 smoothie boosters that will enhance your post workout recovery:
Pumpkin seeds are a significant source of protein, fiber, and fat, the majority of which included polyunsaturated fatty acids. A tablespoon added to a smoothie provides essential vitamins, minerals, as well as antioxidants.
Coconut products including milk, water, dried shreds, and fresh meats are a tasty and nutritious addition to smoothies. They offer fiber, essential vitamins and minerals, hydrating electrolytes, and healthy fats. Coconut products are a great addition to smoothies and offer a tropical flavor when combined with other fruits like pineapple or mango.
Bee pollen is truly an incredible dietary supplement. It is one of the most nutritionally complete foods in nature, containing significant amount of essential amino acids and total protein, antioxidants, and vitamins. The crunchy pellets reduce inflammation, boost the immune system, improve liver health, and help speed injury recovery.
Chia seeds are extremely nutrient dense, offering high amounts of essential fatty acids, and fiber in just one tablespoon. They provide antioxidants as well as a significant amount of iron, calcium, phosphorus, and manganese making them a very supportive food for blood and bone health.
Maca Root Powder
Maca is an adaptogen that helps the body adapt to stressful situations and is also a superfood since a teaspoon alone of the powder offers significant sources of vitamins, minerals, enzymes, and amino acids. It is well-known for improving energy, stamina, and libido.
Hemp hearts (hulled hemp seeds) offer a significant source of plant based protein, essential fatty acids Omega 3 and 6, and other essential vitamins and minerals. They are almost flavorless and make a great nutrient booster to any food whether sprinkled on top or blended it. One tablespoon of hemp hearts offers about 3g protein, 4g fat, and 1g carbs.
Ashwagandha is an adaptogen, a class of nutrients that help the body manage stress. It also provides benefits of regulating blood sugar, reducing cortisol, increasing antioxidant, and increasing testosterone levels improving fertility for men. It has a strong flavor so adding 1 tsp to a smoothie is recommended for health benefits without an overpowering taste.
Spirulina is one of the healthiest foods on the planet and highest plant sources of protein, with 4g protein per 1 tablespoon. It’s a type of blue or green algae that also provides essential minerals, enzymes, and has anti-inflammatory properties. It comes in tablet form as well as a powder that is easily blended into a smoothie.
Cacao is the highest antioxidant food on the planet, containing 4x the antioxidant amount of dark chocolate! It’s also rich in magnesium, iron, manganese, and many other essential vitamins and minerals that work in sync to improve cardiovascular health, reduce inflammation, reduce cancer risk, and elevate mood. It comes as a powder or nibs, either are great blended into a smoothie for a chocolate flavor. Cacao is very bitter and pairs well with a natural sweetener like agave, honey, or dates.
Goji Berries are known for increasing life span due to their positive influence on increasing telomere length. Telomeres are the protective end-caps of DNA strands, with shorter ones being associated with cellular aging and chronic disease. Blend goji berries into a smoothie or better yet sprinkle them on top of a smoothie bowl for a candy-like texture and taste.
Incorporate one, or several of these high nutrient boosters into a plant-based smoothie to enhance your post workout recovery.
Drop a comment below sharing any recipe creations you come up with!