The Perfect Post-Workout Shake (vegan and nut-free options) Total Time: 5 minutes, Serves: 1
I’ve finally created a smoothie that meets all the post-workout fueling nutrition recommendations, and it doesn’t include any protein powder! I have nothing against protein powder, but it can be expensive, and it’s always nice to rely on whole foods. I also created vegan and nut-free options for this smoothie. Both taste very similar. The vegan version is a little bit thinner, but adjustments can be made for either smoothie by adding ice or water. Additionally, if you can’t fathom the idea of adding vegetables (are avocados even a vegetable?) to your smoothie, I would recommend just opting for the nut butter substitute.
Included in this post I have added some nutritional information about each ingredient as well as for the entire smoothie. Each shake has roughly a 3:1 ratio of carbs to protein, and packs at least 20g of protein. In addition, this smoothie is loaded with vitamins and antioxidants. Every ingredient serves a purpose to optimize your recovery.
Original Version Ingredients (395 calories, 63g carbs, 23g protein, 8g fat)
1 large banana
1/2 cup plain coconut water
1/2 cup blueberries
2/3 cup 2% plain greek yogurt
1/4 an avocado OR roughly 2 teaspoons of nut butter
1 pitted date
A pinch of cinnamon
Vegan Version Ingredients (420 calories, 60g carbs, 20g protein, 10g fat)
1 large banana
1/2 cup plain coconut water
1/2 cup blueberries
9-10 ounces of silken tofu which is about 3 servings according to the package
1/4 an avocado OR roughly 2 teaspoons of nut butter
1 pitted date
A pinch of cinnamon
Directions
1: Add all of your ingredients to a blender and blend well. To be sure the smoothie is well combined, (especially for the vegan version) blend a little bit longer than you think you should. If you find your smoothie to be a bit thinner than you like, just add ice. If it is a little to thick for your taste, add some water.
2: Enjoy! This smoothie is really easy to make before a workout and store in the fridge. It’s also super quick to whip up immediately after your workout.
Ingredient Nutrition Info
Bananas are high in potassium, magnesium, vitamin C, and simple carbohydrates.
Coconut water is a natural source of electrolytes and water.
Blueberries are packed full of antioxidants, phytoflavinoids, vitamin C, and simple carbohydrates.
Plain greek yogurt contains a concentrated amount of animal protein and all of the essential amino acids. It also contains calcium, potassium, zinc, B vitamins, and is great source of probiotics.
Silken tofu is a good source of plant protein. It is a nice addition to smoothies for plant-based athletes.
Avocados are a great source of healthy fats. They also pack good amounts of the vitamins C, E, K and B-6.
Nut butters are a good source of healthy fats. They also provide small amounts of protein.
Dates are a great natural source of simple carbohydrates. They are also high in many different essential vitamins.
Cinnamon is high in antioxidants and anti-inflammatory properties.
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