[Recipe] Cloud 9 Post-workout Smoothie

There’s a smoothie bowl place right next to my pilates studio and because I find Pilates to be SO HARD, I almost always treat myself to a post-workout smoothie.  One of my favorite flavors is the “Cloud9” smoothie but it’s $8.50 and 429 calories.  While it’s incredibly delicious, buying one of these after every class really adds up. So, I decided that I wanted to try to recreate my own version at home that was lower in calories, higher in protein, and much less expensive per serving. Plus, I don’t love that the store-bought version is served in a single use plastic cup.  So making it at home allows me to use my own glass jars.   

As an athlete, your post-workout nutrition is crucial for recovery and performance enhancement. A well-balanced smoothie can provide the necessary nutrients to replenish your body, repair muscle tissue, and boost your energy levels. Today, we’re sharing an ultimate post-workout smoothie recipe that’s packed with beneficial ingredients: frozen banana, almond milk, vanilla protein, blue spirulina, cocoa nibs, and peanut butter powder. Let’s dive into why this smoothie is perfect for athletes and the specific benefits each ingredient brings to the table.

After a rigorous workout, your body needs an optimal balance of carbohydrates and protein to maximize recovery. Sports nutrition science suggests a ratio of 3:1 or 4:1 grams of carbohydrates to protein. This smoothie, with its combination of banana, almond milk, and protein powder, aligns well with these recommendations, ensuring you get the right balance to refuel and repair your muscles.

Banana: Bananas are rich in carbohydrates, which are essential for replenishing glycogen stores depleted during exercise. The natural sugars in bananas provide a quick energy boost, while their fiber content ensures a slow and steady release of energy.

Almond Milk: Almond milk is a great alternative to dairy, offering a light and nutty flavor without the lactose. It’s also fortified with vitamins and minerals such as calcium and vitamin D, which are important for bone health.  If you’re not a fan of almond milk, you can use another option but keep in mind that it will change the macronutrient amounts.

Vanilla Protein Powder: Protein is vital for muscle repair and growth. Post-workout, it’s recommended to consume around 20-30 grams of protein. A scoop of vanilla protein powder helps meet this requirement, ensuring your muscles get the necessary amino acids for recovery.  My favorite protein is from Equip Foods because it’s made with grass-fed beef making it non-dairy and animal-based.   You can use whichever protein powder you prefer, but make sure it gives you a good amount of protein per serving without the added sugar or artificial ingredients. 

Blue Spirulina: Known for its vibrant blue color, blue spirulina is a type of algae that offers impressive health benefits. It’s a fantastic source of plant-based protein, essential amino acids, and a variety of vitamins including B vitamins which are crucial for energy production. Its antioxidant properties help reduce inflammation and promote faster recovery after intense physical activities.  This superfood is packed with micronutrients, especially antioxidants, which help reduce inflammation and oxidative stress caused by intense workouts. It also contains essential vitamins and minerals like vitamin B12, iron, and manganese, supporting overall energy metabolism and immune function.

Cocoa Nibs: Cocoa nibs are small pieces of crushed cocoa beans that are rich in nutrients and antioxidants. They are particularly high in magnesium, which is essential for muscle function and relaxation. The iron content in cocoa nibs supports oxygen transport in the blood, enhancing your endurance and performance. Additionally, the flavonoids in cocoa nibs have anti-inflammatory properties, aiding in reducing exercise-induced muscle damage. Cocoa nibs add a delightful crunch to the smoothie while being a powerhouse of nutrients. They are loaded with magnesium, iron, and antioxidants. The high antioxidant content helps combat free radicals, reducing muscle soreness and promoting quicker recovery.

Peanut Butter Powder: Peanut butter powder is made by removing most of the oil from roasted peanuts, resulting in a product that retains the protein, fiber, and flavor of peanuts but with significantly fewer calories and fat. This makes it an excellent choice for athletes and individuals looking to manage their calorie intake while still benefiting from the rich, nutty taste and nutritional benefits of peanuts. Additionally, peanut butter powder blends more easily into smoothies, creating a smoother texture without the need for extensive blending. It also provides a concentrated source of protein, aiding in muscle repair and growth post-workout, making it a convenient and versatile ingredient for health-conscious smoothie enthusiasts.

Incorporating this Cloud9 Smoothie into your post-workout routine can give you an incentive to finish your workout hard, and enhance your recovery process. The blend of carbohydrates, protein, and essential micronutrients ensures your body gets everything it needs to recover quickly and perform at its best in the next training session. Cheers to fueling your fitness journey with delicious and nutritious choices!