5 must-haves for post-workout smoothies.

Let’s be real, any smoothie is a good smoothie…but there are ways to maximize the benefits that you get out of your delicious blended snacks. Today we’re going to focus on post-workout nutrition. Here are the top 5 ingredients that you should consider adding to your protein smoothies and why:

1. Oats. Oats are form of soluble fiber which helps slow down digestion and increase nutrient absorption from the stomach and intestine. Soluble fibers also help you feel fuller longer. Flax seed and hazelnuts are other great options as well. Why is this important? Typically post-workout smoothies are packed with protein and nutrients. You’ll want to maximize the absorption of these ingredients so the benefits don’t go down the drain (literally).

2. Creatine. Creatine has gotten a bad rap over the years and there are lots of myths floating around. The truth is that creatine has been shown to enhance strength, increase endurance, decrease fat mass, and prevent lean muscle loss, especially when combined with HMB. Also, creatine is not just for those trying to bulk up - it’s been shown to increase cognition and alertness and reduce DNA damage as well, Why take creatine post-workout? Given there is evidence that caffeine hinders creatine’s uptake, it’s recommended to take it after your workout, blended with a healthy mix of fats and proteins.

3. Bananas. Bananas are a great source of fiber, potassium and fast-acting carbs to help restore your body’s level of glycogen- the primary fuel your muscles use for energy production. When we pair banana with protein, the simple carbs in bananas give our body the instant energy it needs to start immediately utilizing the protein for muscle recovery.

4. Magnesium bisglycinate. Magnesium has been long promoted as a go-to supplement for muscle recovery. But take care on which magnesium you choose. Magnesium Bisglycinate is a non-laxative and highly bio-available supplement…much different than it’s cheap magnesium oxide cousin that can be commonly found on store shelves. Why add it? Most Americans are magnesium deficient. Magnesium has been shown to improve mood, prevent genotoxicity, prevent stress-induced thyroid disease, and support sleep and muscle recovery.

5. Greens. What better way to get your daily greens in than hiding them into a yummy smoothie?! Greens are packed with a number of health benefits like vitamins A, C and K, antioxidants, protein and electrolytes. Why add to post-work out smoothies though? Greens like kale and spinach contain electrolytes to support hydration and help the body produce energy. Ditch the sugary sports drinks and opt for whole food electrolyte goodness. You can also go for coconut water, almonds or milk!