Smoothies Pre-, and post-workout

Smoothies are ideal for pre- workout and post- workout nutrition. This will help you build more muscle mass, and as discussed earlier they will keep an eye on you healthy eating. You have to eat enough of the right foods to build you muscle mass bigger. Even if you gain weight, you will be leaner because muscle takes out less space than fat.



How to use smoothies for workouts and snacks.

1. Pre-workout nutrition should mainly include carbohydrates and proteins - During intense training, your body depends on fuel from glycogen made from carbohydrates what you eat. The body can´t use fat for fuel during high intensity exercise because there is not enough oxygen available.                                             Research has show the effectiveness of pre-workout protein drinks.
2. Post workout is important to help your body recover from intense exercise. You don't need to eat immediately after an intense workout, but there is a 45 minute window where replenishing your body's fuel will optimize your tissueś repair and growth.         The post exercise meal should consist of carbohydrates, protein and small amount of essential fats. A drink as a smoothie, is good because itś quickly digestible. A ratio of  2g carbs/1g protein is just what you need.
3. Protein provides the main building blocks for your muscles. Daily protein needs should be calculated according to body weight. Daily protein targets (Grams per pound of body  weight) are : 

--Recreational exerciser, adult : 0.5-0.75
--Competitive athlete, adult        : 0.6-0.9
--Growing teenage athlete           : 0.8-0.9
--Adult building muscle mass      : 0.7-0.9
--Max usable amounts by adults  : 0.9 (your body will excrete extra protein)

For example you weight 190 pounds or 86.4 Kg and want a high protein intake (0.9 gms/lb) you´ll need 171 grams of protein.

Here are three smoothies you can use :     


   CHERRY BERRY SMOOTHIE:

• 1 cup of low-fat cherry yogurt.
• 1/4 cups cranberry juice.
• 1 cup frozen, Pitts cherries.
• 3/4 cups frozen, unsweetened blueberries.

 

  BLUEBERRY BANANA SMOOTHIE:                       

• 2 bananas.
• 1/2 cup of blueberries.
• 1 cup of plain yogurt.

The bananas have to be solid so peal the bananas 
and but them in the freezer until they are solid. 

   BERRY BLUE SMOOTHIE:                                           

• 2 cups of fresh slightly thawed frozen blueberries.
• 1 (8 ounces) container low fat vanilla yogurt.
• 1 (6 ounces) cups milk.
• 1 (12 ounces) can pineapple juice.
• 3 tablespoons honey.
• 12 to 16 ice cubes.

STRAWBERRY, KIWI & BANANA SMOOTHIE: 

• 1 cup of frozen strawberries.
• 1 kiwi.
• 1 banana.
• 1 cup strawberry yogurt.
• 1/4 cup apple juice.

Banana and Malt Breakfast shake :

• 4 cups milk
• 2 tablespoons malted milk powder
• 2 large ripe bananas, peeled, chopped
• 3 wheat cereal biscuits, broken into pieces
• 2 tablespoons thick plain yoghurt
• 2 tablespoons honey

Blend them all until smooth, and pour into cold glass to serve.