Triple Berry Smoothie

Posted: February 11, 2012 in Nutrition

It is best to get your protein from high quality, dietary sources (fish, eggs, turkey, chicken, buffalo, lean beef, milk).  Some high quality supplemental sources include egg protein, whey, casein, colostrums, and milk proteins.

I like many athletes after an intense bout of training am not hungry. However, it is recommended to ingest 50-100 grams of carbohydrates, and 30-40 grams of protein within 30-60 minutes of finishing a session of intense training. This window of time is very important to return energy balance and reduce the risk of over training phenomenon. Then a full meal should be eaten within 2 hours.

Although I am not hungry there is nothing like an ice cold smoothie.
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You’ll have to do the math for your caloric intake, but below is what you’ll need. Stick to the percentages above; readers this percentage is for intense training. If you exercise moderately you should not ingest as many carbs, and your regular diet is probably adequate.

This is what you’ll need.

1. A blender obviously

2. 1 cup frozen triple blend berries. Allow the berries to soften about half way. I usually set them out before I workout, then they are ready to go when I return.
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3. A high quality protein supplement. I add my supplement when the berries are liquified otherwise it seems to get frothy.

4. 1 cup skim milk. Be sure to use skim your body is done using slow hot burn fatty energy, it just needs carbs and protein to recover.

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