OVER recent years the use of smoothies by athletes has gained remarkable popularity as a simple, quick and effective way of fuelling and replenishing the body in preparation for and recovery from training or competition. Smoothies can be made from almost any type of fruit and vegetable and can include a range of different protein and carbohydrate-rich foods; therefore, providing a great source of protein and carbohydrate alongside being stacked full of different vitamins and minerals.
This means, that the inclusion of a range of healthy smoothies within a boxer’s daily diet may in fact provide a simple means by which a fighter can improve their general day-to-day diet, alongside supporting their individual nutritional goals of gaining or losing weight. Smoothies also provide an ideal method by which boxers can consume extra nutritious foods that they would not normally eat if put on a plate in front of them.
Finally, as boxers – both professionals and elite amateurs – have very demanding training schedules, this means that it may be very difficult for a fighter to appropriately fuel and refuel the body in order to recover effectively and perform optimally during each of these sessions. Therefore, bringing a pre-made recovery smoothie to a session means that a boxer can immediately begin the recovery process in preparation for their next workout.
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
The following provides five simple nutritious smoothies that can contribute to fuelling and replenishing the body and improving general nutritional habits. However boxers should experiment with different fruits, vegetables, protein and carbohydrate-sources in order to find the ideal recipe to suit their nutritional goals and taste.
1. Pre-training/breakfast smoothie
THIS smoothie contains quality sources of carbohydrates in the form of porridge oats and different fruits in order to provide the necessary energy to fuel the intended training session. A quality source of protein in the form of Greek yoghurt is also included to promote muscle growth and prevent the breakdown of muscle during training whilst also being packed full of vitamins and minerals with the inclusion of spinach, fruits and yoghurt.
Ingredients
• 200g Greek yoghurt
• Banana
• 1/2 cup sliced mango
• 2 x handfuls of spinach
• Table-spoon peanut butter
• 50g porridge oats
• 1 x serving whey protein (optional)
• Half cup water and ice
Method: BLEND AND SERVE!
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
2. Recovery smoothie
THIS smoothie is aimed at rapidly restoring the energy stores (muscle glycogen) used during intense training sessions through the inclusion of carbohydrates such as fruit, milk and honey, whilst providing 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.
Ingredients
• 200-300mls milk/almond milk
• 1 x kiwi
• Handful of spinach
• 1 x small orange, peeled
• Handful of frozen, dark berries
• 1Tbsp of honey
• 1 x serving whey protein
Method: BLEND AND SERVE!
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
3. Pre-bed recovery smoothie
A PRE-BED recovery smoothie should be aimed at including 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 two 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 as a result of not being active.
Ingredients
• 150g Cottage Cheese
• 1 cup of milk
• 3/4 cup of blueberries
• 1/2 tsp of honey
• Ice (amount dictated by desired thickness)
Method: BLEND AND SERVE!
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
4. Injury rehab smoothie
THIS smoothie is aimed at trying to preserve as much muscle mass as possible when a boxer is injured, whilst 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 also being useful in the recovery phase from injury.
Ingredients
• 300ml milk/almond milk/water
• 1 x serving whey protein
• 3-5g creatine
• Handful of frozen blueberries/blackcurrants/raspberries/cherries
Method: BLEND AND SERVE!
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
5. Immunity-boosting smoothie
THE immune booster includes a range of different fruits, vegetables, seeds and essential fatty acids in order to 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 of flax seeds
• Tsp of chia seeds
• 1/2 glass of water
• Ice (amount dictated by desired thickness)
Method: BLEND AND SERVE!
Twitter: @MarcFell1
Email: j.m.fell@2014.ljmu.ac.uk
