National Fresh Fruit and Vegetables Month!

We all know fresh fruits and vegetables are huge nutrient contributors, taste delicious and are a part of clean eating diet. June celebrates these magical plants with National Fresh Fruit and Vegetables Month. Its goal is to increase our daily intake of fresh fruits and vegetables and there's no better time to do it than with the abundance of seasonal fruits and vegetables on hand now and no better tasting way than with a post workout smoothie. Smoothies are a convenient way to replenish nutrients after a hard workout. Your body loses electrolytes, protein and carbohydrates as you sweat it out and a smoothie can replace them if made with the correct ingredients. Avoid buying smoothies from franchises because they are full of sugar and don't contain the nutrients needed to replace what you've lost.

The perfect smoothie is made with a combination of protein, carbohydrates and liquids to help restore your muscles and help them recover. Fresh or frozen fruits are a great start because the natural sugar in fruits return glycogen levels in the muscles and replace lost carbs. Bananas, especially frozen, are a great choice because they are high in potassium and that prevents muscle cramping and stiffness.

Leafy greens, like kale, are a great addition to your smoothie because they are packed with protein, fiber, calcium and have good amounts of Vitamins A, C and K. When you add them to other protein rich ingredients like chia seeds, nonfat Greek yogurt, hemp seeds or nut butters you take the smoothie to a whole new level.

Liquids in your smoothie need to serve a purpose other than adding moisture to the mix. Coconut water has electrolytes and is great for re-hydration. It's also a good source of carbohydrates to help with your energy levels. Natural fruit juices without the added sugar like cherry juice or cranberry make great components too. Cherry juice has anti-inflammatory properties that help with recovery and cranberry juice is high in antioxidants and help with creatine concentrations in the muscles. And, unsweetened Almond Milk is always a good stand by. Packed with protein, this is a great liquefier.

Here are a couple recipes to get you started on your road to recovery.

Green Smoothie

2 frozen bananas

1 cup frozen mixed berries

2 cup chopped kale

1 tablespoon flaxseed

1 cup coconut water

Combine ingredients in a blender and pulse until smooth.

Banana Oat Smoothie

10oz of Water or Almond Milk

1 scoop Whey Protein

1 tablespoon Natural PB

½ Banana

1/8 cup Oats

5-6 Ice Cubes

Combine ingredients in a blender and pulse until smooth.

Smoothies have a basic structure and can be made any combination of ways. Make sure you're using the freshest ingredients, not adding sugar with juices or ice creams, and are putting in ingredients with the maximum health benefits for you.

Tom Daubert

ACSM CEP

Compel Fitness