Replenish your calories and add nutrients to your post-race routine with these easy and delicious smoothies. Here are the basics to get you started:
1. Find a good blender.
You’ll want a blender that can handle ice cubes. A “crush ice” feature is perfect for making delicious smoothies. Instead of plain ice cubes, you could substitute frozen juices or teas.
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For a single-serving smoothie, use the following basic ingredients:
- 2/3 cup yogurt
- Organic sweetener to taste
- 1/2 cup ice cubes
- 1 to 1/2 cup (total) of fruits, veggies, milk or juice
2. Add nutrients.
Add a tablespoon or two of ground flaxseed for fiber, a crushed chewable vitamin C tablet, the contents of a vitamin E capsule, some protein powder, or a few leaves of a fresh herb. This will boost your intake of important vitamins and minerals to replenish your body with nutrients.
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3. Experiment with ingredients.
Get creative. Experiment with different combinations. You may have a few “failures,” but you’re just as likely to come up with something you absolutely love. Below are a few recipes you can start with. Remember, you can always switch ingredients according to your taste.
Race Recovery Smoothie Recipes
Chocolate and Banana Smoothie
- 1 frozen banana
- 1 cup yogurt
- 1/4 cup milk
- Unsweetened chocolate powder or cocoa nibs to taste
- Honey or rice syrup to taste
1. Blend all ingredients, tasting as the chocolate and honey are added.
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