On Saturday I took Stacie’s 8:00 am spin class. If I may speak for everyone in class, I would say we all left feeling on top of the world. All the post-workout endorphins were flowing. We were ready to conquer the day with an awesome class under our belts.

Driving home from class, tunes turned up, feeling good, it hit…holy cow, I’m starving. I could tell I needed to refuel. It was time for a smoothie.

I love smoothies because you can pack them with a ton of nutrients and I happen to think they taste pretty dang good.

I have a few go-to recipes when it comes to smoothies. The recipe I’ve shared below focuses on exercise recovery. I like to make this one post-spin class so I’m ready to go again the next day.

Add these goods to a blender:

¾ cup unsweetened almond milk

  • Add more or less depending on how thick you want your smoothie. For me, the thicker the better….as in sometimes I consume via spoon.

1 scoop protein powder- (I use Vega Sport Performance Protein-Berry)

  • Eating protein post-workout is essential. Exercise triggers the breakdown of muscle proteins. Consuming protein after a workout will provide the amino acids your body needs to repair and rebuild those muscle proteins. It will also help build new muscle tissue. 💪🏻

2-3 handfuls of spinach

  • Smoothies are a great way to sneak more greens into your diet. The other smoothie ingredients mask the taste of the greens and you barely notice them….well aside from the color. But hey, St. Patty’s Day is coming up☘️. A great reason to make the handfuls….big handfuls.

1 banana

  • Bananas provide easily digestible carbohydrates. Your body uses glycogen stores for fuel while exercising. Consuming carbohydrates post-exercise will help replenish those energy stores. Bananas may also help reduce exercise-related muscle cramps and soreness. Thank you potassium. I like to use frozen banana in my smoothies. Frozen banana = thicker smoothie.

1 cup organic frozen berries – blueberries, strawberries, raspberries

  • Smoothies can include many different fruits, but I specifically add berries post-spin class because they contain high levels of anti-oxidants. Anti-oxidants are known to reduce inflammation and boost immunity, which aid in quicker recovery.

2 Tbsp Flax meal (or ground flax seed)

  • Flax meal is high in omega-3 fatty acids. Omega-3 fatty acids are essential fats that you can only get from food. Your body does not produce these on its own. Fatty acids play an important role in metabolism function and energy production. Two tablespoons of flax meal will also provide 3 grams of protein and 3 grams of fiber, which is an added bonus. Sometimes I substitute flax meal for chia seeds, which are another great source of omega-3 fatty acids and fiber.

Add ice as desired. Blend.

Optional: cherry on top granola on top.

Next steps:

  1. Drink (or eat with a spoon?) and enjoy 
  2. Recover
  3. Sign up for your next class!