Coach Jonnie’s Post Exercise Smoothie

Tracy Davenport, Ph.D. Health Guide
  • Later this month, I will be bringing some healthy take out options to our small town by opening a smoothie bar. I asked a friend of mine to help me design a smoothie that would be good for athletes post-workout. He has his M.S. in Exercise Science, is a Certified Professional Trainer, a Weightlifting Sports Performance Coach and is a Speed and Explosion Specialist. Below is his smoothie recommendation and why it works:


    Blend together:


    2 Tbs. peanut butter

    1 frozen banana

    1/2 cup Greek yogurt

    1/4 cup fresh or frozen blueberries

    One scoop of Whey Protein Powder (usually protein powder comes with a scoop for measurement – if not, follow the directions on the container for one serving)

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    1 cup milk


    Why It Works:


    Peanut Butter: A 2-tablespoon serving of peanut butter provides 6 grams of carbohydrates and 8 grams of protein. Consuming protein after you workout will help you maximize muscle repair and recovery. The carbohydrates in peanut butter help to replenish your stores of glycogen, which is the form of carbohydrate that your body stores for fuel.


    Bananas: If you workout for over an hour, you need to replenish lost sodium and potassium. Bananas are a great source of potassium. They are also easy to digest so your body can quickly convert them to energy.


    Greek Yogurt: Non-fat Greek yogurt is loaded with protein which helps to repair muscle tissue after an intense workout.


    Blueberries: Oxidative damage from free radicals plays an important role in several diseases such as cancer, Alzheimer’s disease, and heart disease. Research indicates that exercise contributes to oxidative stress. Blueberries are good antioxidants because they contain phenolics that react with free radicals. When scientists gave sled dogs blueberries within 48 hours of exercise, they found the dogs to be better protected against exercise induced oxidative damage as compared to the sled dogs on the control diet.


    Whey Protein Powder: Not only does protein help reduce the amount of muscle breakdown after exercise, but protein powders also make you leaner. According to the American College of Nutrition, eating whey protein in place of other foods produces weight loss and improves the ratio of muscle to fat.


    Milk: One cup of whole milk contains 8 grams of protein, 13 grams of carbs and 8 grams of fat. This combination makes milk perfect for lean body mass gains and recovery. Milk is also over 80 percent water which helps you with post-workout hydration.




Published On: September 22, 2014