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"Summer Smoothies" (Blog #105)

April 28, 2016

 

With summer fast approaching, tis the season to start eating a little lighter and adding in some home-made smoothies.  I have quite a few smoothie recipes that I use year round that I'm going to share with you guys.  Smoothies are a great way to save money, stay hydrated, and they will ensure that you receive all of your essential vitamins, minerals, carbs, fats and proteins; they also are great if you're in a time crunch.  I started doing smoothies more often after my life got a little busier (business, kiddies, owning a home, etc).  They take less than five minutes to make, you know exactly what's going into them, and they give you that energy that we all are looking for.

 

I want you all to understand that these smoothies can be used in addition to your real meals, or they can be used as meal replacements depending on your particular goals, and how many calories you pack into your smoothie; but nothing trumps real food.  I like to use a simple Whey Protein (you don't need the most expensive one / studies show that they are all virtually the same) - But Chicken, Fish or Red Meat would be a better source of Protein than a Powder.  Having said that, the powders work and they come in handy if you don't have real meat handy.  

Many Americans lack the proper protein requirements needed on a daily basis to maintain/build muscle mass.  Generally speaking, most of us need between 0.8 to 1.2 Grams per pound of bodyweight.  (These estimates may vary depending on your goals, body composition, training age, etc)

 

Example:  If you weigh 150 pounds, you will need to consume between 120 Grams & 180 Grams of Protein per day!  That's tough to do without protein powders assisting you.     

 

 

Smoothie Recipes:  (Yes, we really name our smoothies)  

 

 

"The Brazilian"

 

1 Cup Water

1 Cup Whole Milk 

1/2 Cup Ice 

1/2 Cup Acai Berries 

1 Tbsp Peanut Butter 

1/2 Banana 

1 Teaspoon of Chai Seeds 

1 Tbsp Natural Honey 

1 Scoop Whey Protein 

 

 

"Da Bull"  

 

1 Cup Water

1 Cup Whole Milk

1 Cup Ice

A "shit load" of Peanut Butter 

1/2 Banana 

1 Cup of Oats 

1 Teaspoon of Cocoa Powder 

2 Scoops Whey Protein 

 

 

"The Beast"

 

1 Cup Water

1 Cup Whole Milk

1 Whole Avocado 

1 Cup Frozen Mixed Berries

1 Tbsp Natural Honey 

1 Teaspoon od Chai Seeds

1 Scoop Whey Protein 

 

 

"The Green Machine"

 

1 Cup Water

1 Cup Ice

1 Cup Spinach 

1/2 Apple 

1/2 Cup of Grapes 

1 Tbsp Natural Honey 

1 Scoop Whey Protein 

 

 

I think it's important to understand that consuming these kinds of smoothies must be earned / I'm assuming you train 4+ days a week and need this type of fuel to enhance your performance and keep you lean and healthy.  These smoothies can be very calorically dense (and nutrient dense), so don't over do it / All serving sizes will vary!  

 

Don't be afraid to play around and design your very own smoothies...

 

 

  

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