Many busy athletes turn to shakes when they need a quick meal or snack. Shakes can be fast, tasty, nutritious and portable. However, don’t be tempted to rely on commercially made shakes. You’ll get much more out of a homemade smoothie. Here’s a few high performance tips to “Shake Up” your smoothie repertoire:
2 ripe bananas - peeled and frozen
2 cups milk
2 Tbs peanut butter
2 Tbs chocolate milk powder
Ice – as needed
Makes 2 large shakes
Per serving: 365 cal, Fat 11g, Carb 55g, Natural sugar 25g, Added sugar 15g, Pro 14g, Fibre 4g.
2 cups frozen mixed berries (any combination of strawberries, blueberries, raspberries)
1 frozen banana
¼ c pasteurized egg whites
1ce - as needed
1 cup 100% mixed berry fruit juice (no sugar added). You can use raspberry, Cran-raspberry, cranberry blueberry etc... Any juice will work.
1-2 cups water
Makes 2 large shakes
Per serving: 190 cal, Fat 1g, Carb 45g, Natural sugar 32g, Added sugar 0g, Pro 5g, Fibre 5g
½ cup apple juice
2 cups baby spinach
3 cups fruit (1 frozen banana, 1 cup frozen mango, 1 cup cored green apple)
½ cup pasteurized liquid egg whites
Additional water and ice to get the consistency you like
Makes 2 large shakes
Per serving: 215 cal, Fat 1g, Carb 45g, Natural sugar 25g, Added sugar 0g, Pro 10g, Fibre 5g
Heidi Smith is a Sport Dietitian and Head of Nutrition at the Health and Performance Centre at the University of Guelph. She has worked alongside some of the worlds top hockey players including NHL, National, Olympic, Junior, and Rep. She is the author of the practical sport nutrition handbook entitled "Nutrition for the Long Run". Heidi is also a mother of 3 rep hockey players and understands the demands faced by todays sport focused families.
www.heidismithnutrition.com
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