HEALTHY smoothies have become very popular amongst athletes over recent times and provide a simple, tasty and nutritious way of supporting their individual nutritional goals. Smoothies can be made from almost any type of fruit and vegetable and can include a range of different protein and carbohydrate-rich foods. This means they can provide a simple, quick and effective way of fueling the body for training or competition and/or replenishing the muscles in the recovery period afterwards. Moreover, they can also be used as a convenient method for providing the body with essential vitamins and minerals to improve the overall health of a fighter alongside helping them to recover from illness or injury.
The next section provides five different, simple, nutritious and healthy smoothies that have been updated and changed since my previous smoothie article. However, when considering these smoothies within your own nutritional strategy it is important to acknowledge that some of them may not provide an adequate amount of energy or protein to meet the intended energy demands if used in isolation as a fueling or recovery meal. Therefore, it may be useful to use them in combination with different meals or snacks. This should be manipulated accordingly by the fighter and supporting team in line with the individualised performance and body-composition goals.
Next, recipe 1 of 5: Fuel for the fire
Marc Fell BSc (hons), MSc
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
1. Fuel for the fire
THIS smoothie contains quality sources of carbohydrates in the form of porridge oats, maltodextrin powder and different fruits in order to provide the necessary energy to fuel the intended training session. However, these carbohydrate foods and maltodextrin supplement should be increased or decreased in line with whether it is a very high or low-intensity session, the duration of the session and the body-composition goals of the fighter. Quality sources of protein in the form of Greek yoghurt and whey protein are also included to promote muscle growth and prevent the breakdown of muscle during training while this recipe is also packed full of vitamins and minerals with the inclusion of spinach, fruits and the yoghurt. Creatine monohydrate may be of use for those fighters trying to increase muscle mass and weight, however this should be used in accordance with body-composition goals as creatine supplementation is associated with weight gain. Similarly, the inclusion of leucine powder will also help to stimulate and support the growth of lean muscle mass. However, the inclusion of whey protein may include an adequate amount of leucine.
Ingredients
- 200g Greek yoghurt
- Banana
- 1/2 cup sliced mango
- 2 x handfuls of spinach
- 50g porridge oats
- 50g Maltodextrin Powder
- 3-5g creatine monohydrate (optional)
- 3-5g Leucine (optional)
- 25-30g whey protein
- 1/2 cup water & ice
BLEND AND SERVE!
Next, recipe 2 of 5: Recover like no other
Marc Fell BSc (hons), MSc
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
2. Recover like no other
THIS smoothie is aimed at rapidly restoring the energy stores (muscle glycogen) used during intense training sessions through the inclusion of carbohydrates such as boiled rice or maltodextrin powder, fruit, milk and honey. These carbohydrate foods and maltodextrin supplement should be increased or decreased in line with whether it was a very high or low-intensity session, the duration of the session, the body-composition goals of the fighter and fighter feedback on how they are feeling physically. The smoothie also provides an effective amount of protein to promote muscle growth and repair from the session through the inclusion of milk and whey protein. The smoothie also includes a small amount of antioxidants (dark berries) and vitamin C (orange) to reduce the soreness felt after training and potentially reduce the time needed to recover. Creatine monohydrate may be of use for those fighters trying to increase muscle mass and weight, however this should be used in accordance with body-composition goals as creatine supplementation is associated with weight gain. The inclusion of leucine powder will stimulate and support the growth of lean muscle mass. However, the inclusion of whey protein may include an adequate amount of leucine.
Ingredients
- 200-300mls milk/almond milk
- Banana
- 65g white rice (Should be cooked and drained before adding to smoothie) OR 50g Maltodextrin powder
- Handful of spinach
- 1 x small orange, peeled
- Handful frozen dark berries
- Tbsp honey
- 3-5g creatine monohydrate (optional)
- 3-5g Leucine (optional)
- 25-30g whey protein
BLEND AND SERVE!
Next, recipe 3 of 5: Bedtime snack
Marc Fell BSc (hons), MSc
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
3. Bedtime snack
A PRE-BED recovery smoothie should include a slow-release protein (casein) source to ensure the essential proteins needed to promote muscle growth and repair are delivered to the muscle at a slow and steady rate, as you will be sleeping and not eating for a prolonged time. Both cottage cheese and milk are quality casein sources. This smoothie should only include a very small amount of carbohydrate to prevent it being stored as fat when you are sleeping.
Ingredients
- 150g cottage cheese
- 1 cup milk
- 3/4 cup blueberries
- 1/2 teaspoon honey (optional)
- Ice
BLEND AND SERVE!
Next, recipe 4 of 5: Immune and back
Marc Fell BSc (hons), MSc
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
4. Immune and back
THE Immune and back includes a range of different fruits, vegetables, seeds and essential fatty acids that should improve and protect the immune function of a boxer which may become potentially compromised under certain heavy training periods i.e. during a training camp. These foods all contain essential vitamins and minerals that may be lacking in the diet of a boxer who may not regularly eat fruit or vegetables.
Ingredients
- 200g Greek yoghurt
- Handful of kale
- Handful of spinach
- 1/2 avocado, peeled
- 1 x small orange, peeled
- 1/2 lemon, squeezed into shake
- Tsp flax seeds
- Tsp chia seeds
- 1/2 glass water
- Ice
BLEND AND SERVE!
Next, recipe 5 of 5: On the shelf
Marc Fell BSc (hons), MSc
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
5. On the shelf
THIS smoothie is aimed at trying to preserve as much muscle mass as possible when a boxer is injured whilst also trying to minimise the amount of fat added. Therefore, the inclusion of milk and whey protein will contribute to increasing the overall amount of protein in a boxer’s diet with the inclusion of creatine and HMB also being useful in the recovery phase from injury, from a muscle-maintenance perspective.
Ingredients
- 300mls milk/almond milk/water
- 25-30g whey protein
- 3-5g creatine monohydrate
- 1.5g HMB
- 1/2 lemon, squeezed into shake
- Tsp flax seeds
- Tsp chia seeds
- Handful of frozen blueberries/blackcurrants/raspberries/cherries
BLEND AND SERVE!
Marc Fell BSc (hons), MSc
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
