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refreshing smoothie nutrition

Refreshing smoothies for your post workout recovery

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refreshing smoothiePhoto: SportSG

Keeping active and committing to a workout routine alone is not enough – a well-rounded nutritious diet is also required to fuel you through your daily activities.

Providing yourself with nourishment is particularly important after a workout, given that your body goes through slight muscle damage, glucose and carbohydrate depletion, as well as dehydration from heavy perspiration in the process.

For athletes or individuals who work out frequently, making sure their bodies receive the nutrients needed to recover from rigorous activity is vital, especially in the unfortunate case of injury.  

refreshing smoothie Photo: SportSG

Parimala Sivaperuman, associate sport dietician from the Singapore Sports Institute, recommends having a recovery drink, such as a smoothie, as a way to replenish and kick-start the body’s recovery process after a workout.

Smoothies are simple, hassle-free, and require only a short amount of time to prepare. They can also be pre-made and enjoyed on the go. To make the smoothie icy and more refreshing, Parim recommends freezing the fruits the night before you’re looking to prepare it.

Watch SSI sport dietician Parim teach Team Singapore netballers Kimberly Lim and Yu Mei Ling how to prepare two different smoothies!

Try preparing these two recovery smoothies on your own by following the steps in the recipes below:

Tropical Turmeric Smoothie

The Tropical Turmeric Smoothie contains powerful anti-inflammatory ingredients such as curcumin from the turmeric powder and bromelain from the pineapples and ginger. Additionally, it is boosted by antioxidants from the lemon and mango. Omega fatty acids are also found in the nuts and seeds.

When experiencing a dip in appetite, this smoothie is a particularly useful option as it can supplement you with a much-needed energy boost.

240ml Low Fat milk (Fortified with Omega 3)
110g frozen pineapple,
75g frozen mango
½ teaspoon of grated ginger
1 tablespoon of lemon juice
1 teaspoon of lemon zest
1 tablespoon of chia seeds
1 tablespoon of flax seeds
1/2 teaspoon of turmeric powder
Pinch of sea salt
1 chopped macadamia nut

Blend all the ingredients in a high-speed blender until they are liquidized and mixed. Then, top the smoothie with the macadamia nut for additional protein, and add in some chia seeds.

Creamy Ginger Pear Smoothie

The Creamy Ginger Pear Smoothie is filled with anti-inflammatory properties from ginger, and contains omega fatty acids from the flax seeds, kale and avocado. This smoothie is also packed with dates, milk and avocado – a trio of ingredients that helps to provide an energy boost post-workout.

refreshing smoothiePhoto: SportSG

240ml Low Fat milk (Fortified with Omega 3)
30g kale
1 frozen pear
½ avocado
2.5 cm fresh ginger
1 teaspoon of lemon juice
1 pitted Medjool date
1 tablespoon of flax seeds

Blend the milk and kale in high-speed blender until the mixture is smooth. Add the remaining ingredients in and blend until all the ingredients are combined.


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