More about “Post Workout Nutrition”

I’ve had quite a few follow up questions about the post-workout shake I posted last week. I’ll break it down a little bit farther for you guys as far as WHY each fruit/ingredient goes into the smoothie. Now, I don’t drink this smoothie EVERY single day, I generally drink this big of a smoothie 1x per week, and the other 2-3 days that I have the smoothie I just mix 2 fruits in (banana+strawberries, or kiwi’s+blueberries). The protein+milk+orange juice+ice always remains constant though. Once you start mixing 4 fruits in the calories add up pretty fast. Since I have to keep my weight at 207lbs I have to watch it. I still eat a lot of fruit, just space it out throughout the day more.

6lbs of Strawberries, bananas, blueberries, grapes, kiwi's, just another trip to the market 🙂

Kiwi’s- Kiwi fruits are rich in many Vitamins, flavonoids and minerals. In particular, they contain a high amount of Vitamin C (more than oranges), as much potassium as bananas and a good amount of beta-carotene.

It is important to note that kiwi fruits contain a remarkable amount of Vitamin C, E and A. Vitamin C is a water-soluble antioxidant that has been proven to protect our body from free radicals, dramatically improving the health of individuals who consumed it regularly against all kinds of disease, from cardiovascular problems to cancer and obesity.

Vitamin E has been proven to have similar effects, but is fat-soluble and thus is complimentary to Vitamin C in its functions. Kiwi fruits contain both these vitamins in high amount, which help protect our body against free radicals from all fronts.

The high content in dietary fiber helps improving diseases such as diabetes, by controlling sugar levels, and colon cancer, since fiber binds to toxic compounds in the colon and helps us expel them.

Fiber has also been proven to reduce cholesterol levels, improving the conditions of patients with cardiovascular diseases and lowering the probability of heart attacks.

Strawberries- Strawberries contain a range of nutrients, with vitamin C heading the group. They also contain significant levels of phytonutrients and antioxidants, which fight free radicals. These antioxidant properties are believed to be linked to what makes the strawberry bright red.

So what are these weird free radicals? Free radicals are elements that can damage cells, and they are thought to contribute to the formation of many kinds of cancer.

In addition to vitamin C, strawberries also provide an excellent source of vitamin K and manganese, as well as folic acid, potassium, riboflavin, vitamin B5, vitamin B6, copper, magnesium, and omega-3 fatty acids.

Bananas– Bananas are high in potassium, which helps normalize the hearthbeat and regulate the body’s water balance. Bananas are high in B vitamins that have been shows to improve nerve function. Bananas are extremely high in potassium (about 4673mg), yet very low in sodium (1mg), thus having a perfect ratio for preventing high blood pressure. Due to their content in fiber, they help restore a normal bowel function. High potassium is the most important fact- it ensures proper growth of muscle tissues and proper utilization of energy released during metabolism to add significant worth to muscular strength. The muscles, together with cardiac muscle, are prone to paralysis due to deficiency of potassium in diet.

Blueberries The highest antioxidant capacity of all fresh fruit. Neutralizes free radicals which can affect disease and aging in the body. They keep you fresh, active, fit, sharp, close to nature and in a good mood, as they are very good anti-depressants. Blueberries may also help to reduce body fat. Studies have shown that a low fat diet that is rich in blueberries helps significantly reduce abdominal fat and lowers cholesterol. Blueberries also help promote the health of the urinary tract. They help reduce inflammation and reduce the effects of certain bacteria.

My bill= $15.88. This will last me about a week and a half! Pretty cheap when you never eat out and have a nice market nearby.

In summary:

Kiwi’s are are rich in antioxidants, minerals, and fiber.

Strawberries are rich in antioxidants and phytonutrients

Bananas are rich in potassium, which is key to maintaining proper water balance in the body and ensures proper growth of muscle tissues.

Blueberries are the most antioxidant rich fruit of all. They also help reduce inflammation, which is key in recovering after workouts! This is the most powerful fruit for your dollar.

I Won’t even go into detail about Milk and Orange Juice and why they are helpful. I am sure everyone knows the benefits of both of those. But I Didn’t want to leave those two ingredients out without mentioning them!

All that + about 40g of Elite Gourmet makes for a pretty tasty smoothie 🙂


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