My Post-Workout Smoothie, Why Are You Supplementing?

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     Over the past 7 or 8 years I have been drinking the same smoothie after my workouts, well roughly the same with minor changes here and there. I also like to occasionally have a nice filling meal after the gym, but smoothies are quick and easy.

 

  • 1 cup 1% milk
  • 1 medium sized banana
  • 1 medium sized apple (red delicious packs the most punch)
  • 1/2 cup low-fat vanilla yogurt 
  • 2 tablespoons peanut butter (Creamy Jif)
  • 1/2 cup frozen blueberries (eliminates the need for ice)

     Using the USDA's SuperTracker, I was able to get the complete nutrient content of my smoothie. 

  • 611 Calories
  • 24g Protein
  • 91g Carbohydrate
    • 68g Sugar (Natural Fruit Sugars)
    • 10g Fiber
  • 21g Fat 
    • 14g Unsaturated Fat (Poly/Mono)
  • Great source of Calcium, Potassium, Copper, Magnesium, Phosphorus, Zinc, and a majority of B vitamins.  
  • And not to mention all the beneficial antioxidants and phytochemicals found in these fruits. 

     During my undergraduate studies, I did a literature review on nutrient needs post-exercise and concluded that only 20g of protein is necessary for muscle building. Also, any carbohydrates consumed are for glycogen storage and the energy source for future workouts. So why is there so much protein supplement use, when a smoothie like this can adequately meet your body's needs? Yes, supplementation is necessary for some, but not when your body can efficiently obtain enough nutrients from food.   

     I strongly encourage using the free USDA tool in order to get an idea of your entire nutritional intake. 

     I also wanted to share my breakfast smoothie, which I started making last year in an effort to save some time in the morning and it has worked out well thus far. 

  • 1 cup 1% milk
  • 1 medium sized banana
  • 2 tablespoons peanut butter (Creamy Jif)
  • 1/2 raw spinach
  • 2 tablespoons milled flaxseed
  • 1 packet of cooked instant oatmeal
  • 1/2 cup frozen blueberries (eliminates the need for ice)
  • 636 Calories 
  • 25g Protein
  • 80g Carbohydrates
    • 37g Sugar
    • 15g Fiber
  • 29g Fat
    • 21 g Unsaturated Fat (Poly/Mono) 
    • Flaxseed is an excellent source of Omega-3
  • Great source of Calcium, Potassium, Copper, Iron, Magnesium, Phosphorus, Zinc, Folate, Vitamins A, K, and all of the B's. 

 

 

- Patrick Berner, SPT

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