Easy Energizing Smoothie
This smoothie takes less than 5 minutes to make, yields two servings (so one for now, one for tomorrow - or share it with a friend) and offers up protein, fiber, calcium and potassium, making it an ideal recovery smoothie for athletes, or an anytime-smoothie for anyone looking for a boost of energy! This smoothie actually contains an ideal post-workout recovery mix of carbohydrates and protein in a 3:1 ratio (it is generally agreed upon that a 3:1 or 4:1 carb:protein ratio is optimal for recovery). I always like to add a serving of nonstarchy veggies into my smoothies, because they blend easily and oftentimes, you wouldn't even know the veggies were in there. This will become your new, favorite smoothie for an easy breakfast, an on-the-go snack, a recovery shake, or anything in between! Feel free to pair it with other foods to round out the meal, depending on your individual needs.
Prep Time: 5 minutes
Cook Time: 0 minutes
Ingredients (yields 2 servings):
1 medium banana, sliced
1 1/2 C frozen mango, cubed
1 C milk (I like to use 2%, but you can use any type - plant-based milks will also work, however many will not contain the same protein content as cow's milk, so the nutrient analysis will be different)
5 oz Greek or Skyr-style yogurt (I like to use Siggi's 2% coconut, but I've also made it with whole milk plain yogurt or their 0% vanilla - depends on your preference and your needs! Athletes may prefer a flavored version for additional carbohydrates - I like Siggi's because the sugar is less than many other brands and it tastes delicious. Choose your fat content based on your needs and preference!)
1 1/2 C spinach
Optional 4-5 ice cubes (*not necessary, but I like that the ice makes it extra cold)
Directions:
1. Crush ice in blender (if using ice)
2. Place all ingredients in blender and blend until smooth and creamy. Divide into two glasses and enjoy!
Nutritional Analysis Per Serving (1 serving = 1/2 smoothie)
Calories 267 calories, Total Fat 6 g, Saturated Fat 3 g, Cholesterol 13 mg, Carbohydrates 45 g, Fiber 4 g, Protein 13 g, Sodium 115 mg, Calcium 288 mg
*Nutritional Analysis uses 2% milk and one 5.3 oz container Siggis 2% coconut yogurt. Opting for a plain yogurt will lower the carbohydrate and calorie content of this smoothie, while opting for a different milk fat percentage for milk and yogurt will alter the calorie and fat content of this smoothie. Choose the best option for your preferences and needs!
#smoothie #easysmoothie #smoothierecipe #greensmoothie #greenshake #veggies #fruit #proteinsmoothie #recoverydrink #recovery #athleterecipe #athletes #sportsnutrition #energizingsmoothie #athletesplate #fuel #refuel #recover #trainingdrink #nutrition #sportsdietitian #dietitianrecipe #dietitianblog