Pre-workout smoothies will make or break your workout. Smoothies are great ways to create great tasting drinks that will keep you healthy and help you achieve your gym goals.
A lot of people assume smoothies are either too high in calories like ready-made protein shakes, or too low in protein and other ingredients needed for growth.
When I first started making smoothies, I chucked in a load of vaguely healthy ingredients and prayed to the NutriBullet Gods for salvation. My first experience was terrible. It tasted awful, and didn’t give me the benefits I wanted. A little way down the line and I’m now a pro at getting what my body needs in a tasty blend of healthy ingredients, that takes five minutes max to make.
For a pre-workout boost, I always start with the most ‘serious’ ingredients as a base, so you can counter flavours and textures to make something that will most likely look very weird, but taste awesome.
- Grab a fistful of kale or spinach and rinse it thoroughly. You should have roughly half of your smoothie cup filled with greens; this helps counter the sugar rush from the fruits and other goodies, and contain lots of iron, perfect for sparking new growth.
- Next, add your choice of herbs and spices. I always add a teaspoon of turmeric to every smoothie, as it’s a great anti-oxidant and anti-inflammatory which your body will need during and after your workout.
- I also add a pinch of paprika which is also great for treating inflammation, as well as lowering blood pressure, and is an energy booster (it’s rich in vitamin B6, a key ingredient that helps fuel your body).
- You can also add nutmeg, cinnamon or liquorice for extra health boosting properties if you’re feeling run down.
- Add a scoop or two of your go to protein. I’m currently a massive fan of Bulk Powders’ Unflavoured Pure Whey Protein, as its great value for money, and you can add it to any smoothie.
- The last item on the list to create the base is coconut oil.
‘But oils and fats are bad!’ I hear you cry. Wrong! Some fats are incredibly beneficial to your workouts, as well as your general health. Coconut oil in particular holds antibacterial, anti-fungal, and anti-viral properties, so if you’re feeling run down, a spoonful will really help your immune system out. And because the fats go straight to your liver to be broken down, you receive an energy boost rather than laying down fat in your problem areas.
Its also very easy to digest, raises your metabolism, and actually helps you build muscle while burning fat! Talk about a miracle worker.
Now you’ve got your base we come to the fun part. We’ve listed some of our MotivatePT favourite ingredients tailored to your needs. You can pick and mix as needed, the sky (or the max. fill line on your container) is the limit!
1. Ultimate Energy Smoothie:
Banana, Shot of Coffee, Rice Milk, Cacao, Ground Almonds, Honey
If you’re like me, sometimes you need some raw fuel to get ready to face a workout (or even just start the day). Caffeine is great to give you a boost, as long as it’s the good kind. In other words, if you’re chugging a Red Bull before you hit the gym, your body is probably running on empty. Fuel up with quality, high energy foods that have great nutritional value to make sure you get the best out of your workout.
2. Super Calories Smoothie:
Banana, Ground Almonds, Whole Milk, Tbsp Olive Oil, Oats, Peanut Butter, Dates
When you’re looking to gain size you need to eat a surplus of calories. This can be worryingly easy to do when you check the back of the Pringle can and realise you’re 500 calories over your goal, and entering a shame spiral.
As you’ve probably guessed, your body isn’t getting the food it needs from a packet of crisps. Our Super Calorie Smoothie contains the building blocks of everything you need to kick start growth without vanishing your abs beneath a layer of fat.
3. Ultra Immune Smoothie:
Blueberries, Kale, Spinach, Lemon, Ginger, Turmeric, Banana, Tsp Honey, Coconut Water, Aloe Juice Shot
Feeling run down? Antioxidant rich smoothies with a probiotic twist will see you on your feet in no time.
We all know that ginger, lemon and honey are great for a cold, but did you know they’re good for your workouts too? Not only do they cleanse and support your immune system, they provide a little extra energy boost while detoxing your body.
Probiotic yoghurts are also an amazing addition to smoothies, helping balance gut bacteria, while providing some extra protein.