Key ingredients for a healthy yet tasty smoothie:
- Carbohydrate Sources - Fresh or frozen fruit, almonds, fruit purees, mangos, carrots and banana.
- Protein Sources - Milk (soy), yogurt( plain, fruit, Greek), cottage cheese.
- Sweet Sources - Honey, maple syrup, brown sugar, fruit juice.
- Healthy Fat Sources - Almond butter, peanut butter, avocados, coconut milk, coconut oil.
Carrot Pineapple smoothie has few calories and makes for a perfect pre practice snack. On the other hand the Strawberry Flaxseed smoothie is an ideal snack for athletes trying to gain or maintain their weight.
1 cup frozen strawberries
1 cup plain low fat yogurt
½ cup 100 percent orange juice
1 tablespoon of honey
1 tablespoon of ground flaxseed
Cup of fresh pineapple
¼cup chopped carrots
½ cup of ice
1 cup of 100 percent orange juice
Reference from the SIRC Collection:
Dolan, S., The Blend Boost. Volleyball USA. Winter2011-2012, 39(4),
Online Smoothie resources:
Smoothies for athletes
The Ultimate Endurance Athlete Smoothie