Plan Pre & Post “Workout Diet” with these smoothie recipes!

fruits smoothie recipes
Unrecognizable athletic woman using blender while making fruit smoothie in the kitchen.

Needless to say, regular exercise has become a primo to maintain a healthy and agile lifestyle. Obviously, our life’s hustle and bustle never let us pay attention to our health. We are masters in arranging everything except physical activity, which eventually takes a back seat! We only realize how requisite is a healthy balanced lifestyle when some disease appears. Frankly, it is our sedentary lifestyle that is the root cause of diseases like; obesity and diabetes. Well, It’s never too late to start over! And I can presume you have given a thought to start working out. Applause! And to score a healthy workout session, I have brought a “workout diet.” Yes, these interesting pre and post-workout smoothie recipes, are gonna motivate those who are “Health Freaks.”

Smoothie: what, who, when, and why?

You are not that familiar with the term “smoothie,” are you? Your gym instructor might have mentioned it, but you were clueless then. And your smile says, you still are! Hey… it’s totally fine to be unfamiliar with the thing we were never a part of! And it’s human nature that we only try to learn when it is required; what say? I mean, come on, “No one is master by birth! So, let me take you on a drive to the world of smoothies.

Hey, smoothie, how old are you?

This delectable beverage “smoothie” has been here ever since the invention of the refrigerator and electric blender. “Inventions led to other inventions.” Irony! According to old records, Eastern and Mediterranean societies made the first smoothie-like beverage in the 1900s. And ultimately, this pureed fruit-based drink became well-renowned by the 1930s. 2000 was a golden time for a smoothie, where it started being served at coffee shops, renowned cafes, and of course, in superstores. 

Many health food stores on the West Coast undertook these recipes as an electric blender was a new thing back then. Smoothies gained hype from their lovers, and then they started getting packed in small bottles to be sold at supermarkets. Thousands of Americans started enjoying these blended/pureed fruit drinks, which are recognized as “smoothies” now.

Hey smoothie, what's so special about you?

Not a secret anymore that gaining some energy and motivation before you actually start working out is essential. Sooth to say, it takes a lot more and becomes challenging than the workout itself. And if you ask experts, they will definitely say that it is not just a workout that helps you maintain your physique. A balanced diet is just as important as exercise to keep you in good shape. And that is why pre and post-workout food, especially smoothies getting popular, and why not? They are amazing as they are quick to make! 

So, get your blender right away; I intend to share two pre and post smoothie recipes, respectively. Here you go…

Pre Workout Smoothie

You might have noted your instructor or might have read somewhere on the internet that pre-workout smoothies are essential! Well, it’s not a lie; they do play a part in keeping you strong and helping you go through the most tiring workout session. Ingesting blended food, you can provide your body an extra power, i.e., the requisite to make the most of your workout. Worth noting, Pre-workout smoothies should be stocked up on healthy fats with add ons of proteins and carbs! Here’s the list of fruits and vegetables you can stock up for your pre-workout smoothies:

  • Oats: energy providers
  • Bananas: loaded with carbohydrates and potassium energize your body
  • Apples: they are antioxidants and help provide ample oxygen to your lungs while working out.
  • Almonds: enriched with Vit-B and magnesium and proteins helps to optimal muscle functioning.
  • Spinach: improves muscle performance by less oxygen consumption
  • Hemp seeds: a complete vegan protein hit to energize your body before a workout.
  • Coconut oil (just a pinch): to help fight body fat

And here you go with the recipe…

pre workout smoothie

Peanut Butter Banana Smoothie

For no reason, peanut butter is everyone’s favorite, and when it gets blended with banana, it makes up a classic smoothie you can have as your pre-workout meal. All you need is 

5 mins, and a few ingredients:

  • 2 bananas (chunked) 
  • ½ cup peanut butter
  • 2 cups milk
  • 2 tablespoons honey
  • 2 cups ice cubes (optional)

Put them all in your blender jar!

And then what blend it out altogether, I mean for almost 30 seconds. If you want, you can sprinkle some oats over it after pouring it into your Mason jar.

Post Workout Smoothie

I know you are looking forward to it…Once you break out in a sweat, your body has a 60-minute optimal time where your body cells can receive nutrients. Drinking a smoothie in that period will not only help muscle recovery, but your body will be stronger for the upcoming workout. You can make an ideal post-workout smoothie using: protein, fibers, and antioxidants. Moreover, you can use smoothie Add-on like almonds, peanut butter, some essential greens (spinach to be specific), and some fruits. Don’t forget to stock up with these basic list of fruits for your post-workout smoothies:

Papaya: this basically helps in muscle repair

Tender Coconut: Coconut water helps to rehydrate your body top up lost minerals as it is filled with electrolytes

Ginger: it’s anti-inflammatory properties and also reduces post-workout muscle pain

Pineapple: enzymes present in pineapple help to reduce post-workout inflammation

Blueberries: rich in antioxidants and helps to fight soreness after physical activities

And here comes the recipe of the day..

Blueberry & Avocado Layered Smoothie

First thing first, wipe out the body sweat you still are standing in, and then take your blender right away! Wait, don’t forget the ingredients you need to make this layered smoothie after a workout.

  • For the bottom layer, you need:
  • 1  ripen avocado (peeled)
  • 1/2 spoon of lime
  • 1 cup low-fat yogurt
  • 3 tbsp honey

For the Top Layer, you need:

  • 1 cup wild blueberries (frozen)
  • 1 cup low-fat plain yogurt
  • 1/4 cup of almond butter/peanut butter
  • 1/3 cup of milk

What? Blend them, wait… This time not together, ensure blending both layers separately and then over top with some oats.

Do you want to know the benefits of drinking a smoothie?

Before you rush for that, I want to ask you, what would you prefer, drink or eat your veggies? Take your time and think it over! Well, as if you are confused, let me bring this to light. 

“If you blend them, there is zero nutrient loss.”

Yes, blending vegetables and fruits favor no nutrient loss; in fact, it is way better than juicing them. You might not know this, but if you juice vegetables and fruits, you lose fibers, and then what’s the point? Anyways, Experts say that instead of eating your greens, sipping the benefits of your green more, but only if you do it right.

post workout smoothie

Last but not least: benefits of drinking smoothies!

Keep your body hydrated!

Of course, water has the maximum abundance both on earth and in your body. 70% of your body is all water. So, that way, smoothies are a great option after working out when your body needs to be hydrated. Smoothies replenish the loss of water in your body. They really do!

A perfect cravings controller!

Smoothies are enriched with nutrients and act as a power pack to start your day. And when you have your working out session, no matter what, you need to eat something, especially after a workout! After having one jar full of smoothies, you’ll realize that it really subdues food cravings!

Makes You feel full, even if you're not!

If you are into weight loss exercise, you might be skipping your meals. Why don’t you start your day with smoothies instead? Believe me; they really are healthy and enough to keep full for a long time!

So, keep blending and have a happy working out session!

What do you think?

Written by Shivam Pal

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