You’ve flown, now it’s time to refuel! After a high-intensity Flywheel or FlyBarre session, nothing tastes better than a cool, blended drink. Rather than simply throwing fruit and ice into a blender, add some powerhouse foods to your mix and make your smoothie’s ingredients really work for your body. Recover post-workout with these easy-to-make recipes:
PB&D: Natural Peanut Butter, Bananas, Pitted Dates, Greek Yogurt
Potassium is a classic “recovery” nutrient that helps deliver hydrating electrolytes to your system and prevent cramps. So why stop with just one source of potassium? Triple your dosage with bananas, yogurt, and dates—three potassium-packed choices. The yogurt and peanut butter also deliver protein, and the dates not only deliver natural, easily absorbed fiber, but also serve as a natural sweetener.
Berry Blast: Strawberries, Dried Goji Berries, Acai
A berry smoothie is a classic choice, but kick yours up a notch by adding superfoods like acai—one unsweetened frozen smoothie pack packs a wallop antioxidants and healthy Omega-3’s–and tart goji berries, which are filled antioxidants and beta-carotene. Both the strawberries and the acai are vitamin C powerhouses, perfect for those trying avoid a winter cold or flu.
Breakfast Bowl Smoothie: Oatmeal, Blueberry, Maple Syrup, Nonfat Milk, & Hemp Hearts
Left with some extra oatmeal after breakfast? Instead of throwing it out, toss some into the blender with berries, honey and hemp. A ½ cup of steel-cut oats delivers soluble flavor (not to mention added thickness for that smoothie), and the nutty, almost sesame-like hemp hearts are packed with plant-based protein—more protein than chia seeds or flax. Maple syrup in moderation adds sweetness, and the blueberries add superfood antioxidants, fiber, and a blush of color.
Almond Ahhhh: Almond Milk, Raw Almonds or Almond Butter, Honey or Stevia
For a dairy free, yet creamy smoothie, opt for dreamy almond milk. One unsweetened cup contains half the calories of an equal amount of skim milk! Adding raw almonds or almond butter gets you an efficient package of protein, Omega 3’s, folates, and fiber. Honey works great as a sweetener here, but to cut calories, consider stevia, a plant-based sugar replacement you can feel good about.
Pina Colada: Coconut Water, Fresh Pineapple, Vanilla Extract
Cut the fat—but keep all that coconut flavor—by swapping in coconut water for coconut milk. Harvested from young coconuts, this magic elixir is filled with fragrant coconut flavor and floral sweetness with surprisingly few calories. Think of it as a natural electrolyte replenisher. Fresh pineapple chunks are a great source of fiber, vitamin C, and manganese, which helps keep bones strong and regulate sugars.
Want more FLYFuel? See what Flywheel Instructor Barbara Santana eats before and after class.
Recipes courtesy of Adeena Sussman, Food Writer/Recipe Developer. Visit her website here for more.