Step 1: Pick a liquid base:
The base of your smoothie sets the flavor profile for your beverage. For those looking for a calorie-controlled base: water or nut milk may be an efficient choice. For those looking for more protein: choosing milk or soymilk as a base will be helpful.
Step 2: Pick a protein:
Protein is important to support muscle repair after a workout, keeps you feeling fuller for longer and better blood sugar control. Some protein sources to add in smoothies include: Protein powder (animal or plant based), Greek yogurt, cottage cheese, silken tofu or pasteurized egg whites.
Step 3: Pick your fruit & veggies:
If you struggle to get enough fruit and veggies or don’t enjoy eating them, don’t miss out on the opportunity to drink them! Fruits such as berries, bananas, cherries, and pineapples can help restore your muscle glycogen after hard workouts to keep you energized throughout the day. Veggies that blend well into smoothies include: spinach, frozen zucchini, Swiss chard, kale and pumpkin.
Optional boosters:
If you have extra calories to add: Avocados, nut/seed butter, chia or flax seeds are great ways to top your smoothie off with extra fiber and healthy fats.
If you have additional questions on how to create a balanced smoothie, call the 2020 front desk at 425-861-6258 or email at 2020lifestyles@proclub.com and schedule with one of our dietitians for more guidance.
TIFFANY HSU, RD, MS
Registered Dietitian
Tiffany is a registered dietitian with a Master of Science and is a board-certified specialist in sports dietetics. She helps adult athletes and recreation exercisers maximize performance, optimize recovery, lose weight, and achieve health goals through nutrition. Instead of prescribing a rigid meal plan, Tiffany enjoys educating clients to feel confident in making their own food choices for a sustainable and personalized fueling plan.