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The Recovery Smoothie

July 7, 2018

In the summer, I am constantly on the tennis court instructing.  If I am not doing that, I’m keeping my body fit through a regular routine in the gym, on the track or on the tennis court.  Regardless, I realize that for me to give my best every day I need to be eating right.  If you’re like me, you have limited time to be eating all the important foods that are needed to keep you going strong the next day.  This is why I choose smoothies that put a lot of good stuff into one drink, making it efficient and effective for me to have after a long day (or to begin your day).  Below I give you my latest ingredients to my smoothie.  When I say “latest” it is because I’m constantly researching and asking questions to experts in what I can add to increase the benefits that I can get from food.  Feel free to experiment with your own smoothie and don’t forget to share what works for you in the comments section of this blog!

 

Ingredients and Why I Choose Them

I think the reasoning to the ingredients is just as important as the ingredients themselves.  This is why I will give you a list of what I put in my smoothie with some reasoning to why I choose them. The main question I ask is how much nutrients can I get for the least amount of calories?  This helps guide me to what my best choices are.  Hopefully some of these are new to you for you to add to your own :)   

  • Almond Milk (low calorie) and Water: I try to keep a limitation on my dairy intake as I have found a decrease in my allergies when I do this.  Almond milk gives a silky texture to the smoothie.  Add water to the smoothie less thick.  Also these ingredients are low calorie, making it a great choice for weight control.

  • Plain Greek Yogurt:  A good source of protein with less sugar than regular yogurt.  It also makes the smoothie a bit thicker.  Any flavored yogurt is loaded with sugar and should be avoided.

  • Grounded Seeds: More specifically, I get a mix of grounded chia, sunflower, pumpkin, flax and hemp.  Great source of omega-3 fats and protein without any carbs/sugar.

  • MCT Oil: Good for weight management (goes directly to the liver for processing to use for energy), blood sugar management and can help keep your cholesterol down.  Basically a good source of fat. 

  • Macadamia and Brazilian Nuts: Good source of fat, protein and other important nutrients. 

  • Creatine Monohydrate: Found naturally in animal meats such as beef and fish.  This has helped me recover faster from workouts and allow me to feel stronger on the court.

  • Blackberries:  Rated low in glycemic index (won’t raise your blood sugar) but is full of antioxidants, fiber and vitamin C.

  • Frozen Kale:  I do this mainly because I already have a lot of spinach in my diet and kale is another great leafy green to eat.  Kale adds protein and vitamins such as A, B and C along with plenty of fiber with very little calories.  

  • Plant Protein: I eat mainly a plant diet and my protein powder is no exception.  It helps

  • Super Food Powder: Great source of greens that promote wellness through antioxidants and anti-inflammatory nutrients. 

How To Blend

I use this Blender to mix things up.  It blends all of my ingredients within seconds.  Highly recommend!  Change the amount of your ingredients if you want it to taste more of one thing and not of another.  For example, add more blackberries if you like the taste of that over the taste of kale.  Also adding more water/almond milk will make the drink less thick.  If you want a thick and smooth consistency, try adding an avocado. 

 

Where To Get These Items

I added the link to the majority of the ingredients as you can get them cheapest on amazon but for the rest of them they are most likely in the perimeter of your grocery store.  You can get the full list along with others at the nutrition section of my website

 

In Summary

Smoothies are great to eat to begin or end your long day.  As you can tell, you can pack a lot of nutrients that you otherwise wouldn’t eat.  Experiment with what works for you and you may be surprised to how good it can taste even with some stuff you wouldn’t eat on your own! 

 

Here is a step by step progression of hitting a forehand

 

 

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