By Anna Griffin, Editor in Chief
You just rocked that tough workout! Now what? It’s really important to replenish the nutrients in your body and fuel it with the right foods to help rebuild your muscles. Our bodies need the perfect combination of protein, carbohydrates, and liquids after working up a sweat.
Any post-workout green smoothie should have a good amount of protein, healthy carbs, and liquid for rehydration. This green smoothie hits all of those requirements as long as you include those chia seeds, and remember to use organic produce for optimum results and no nasty chemicals. We also highly recommend using coconut water (“nature’s gatorade”), but you can get by with regular H2O.
Here’s a breakdown of what makes this post-workout smoothie the ultimate in your recovery arsenal.
One of the commonly eaten and nutritious green leafy vegetables, Kale belongs to the species of Brassica oleracea and is included in the family of cauliflower, broccoli, collard greens, spring greens and brussel sprouts. Extremely low in fat and calories, Kale is one of the most nutrient dense foods available. Risk-lowering benefits for cancer have recently been extended to at least five different types of cancer, including cancer of the bladder, breast, colon, ovary, and prostate, while Kale also provides comprehensive support for the body’s detoxification system. Flavonoids in Kale combine both antioxidant and anti-inflammatory benefits while also being high in Vitamins A, B6, K, and C, calcium, minerals and fatty acids, rounding out this green’s powerful contribution to our overall well-being.
Coconut water is the juice present inside the interior cavity of young, tender coconuts. Its water is one of nature’s most refreshing drinks, packed with simple sugars, electrolytes, and minerals to replenish dehydration conditions inside the human body. Coconut water is composed of many naturally occurring bioactive enzymes that assist in digestion and metabolism, while being composed of minerals like calcium, iron, manganese, magnesium, and zinc, and is a very good source of B-complex vitamins such as riboflavin, niacin, thiamin, pyridoxine, and folates. carries a very good amount of electrolyte potassium and vitamin C.
Pineapples are a good source of many nutrients, such as vitamin C, manganese, copper and folate. Pineapples are also the only source of the plant compound bromelain, which is associated with many health benefits, such as enhanced immune function, cancer prevention, improved wound healing and better gut health. A single serving of pineapple has more than 130% of the daily requirement of vitamin C for human beings, making it one of the richest and most delicious sources of ascorbic acid. Vitamin C is essential in the creation of collagen, for tissue, bone, and cellular health, and is also associated with reducing illness and boosting the immune system by stimulating the activity of white blood cells and acting as an antioxidant to defend against the harmful effects of free radicals and protect against cancer. Bromelain also acts as a protector of the upper respiratory tracts and sinus cavities, assisting in preventing illness and promoting healing once already contracted, while astringency helps ward off tooth loss and strengthen gums.
Chia, the anicient Mayan word for ‘strength’ is offered to us in the form of tiny black seeds with properties benefiting to body and brain. Low in calories but high in fiber, these small seeds pack a potent punch of energy-boosting power. Also high in antioxidants chia seeds can prevent premature skin aging due to inflammation free radical damage. Chia seeds’ ability to reverse inflammation, regulate cholesterol and lower blood pressure make it extremely beneficial to consume for heart health, while also being a key aid to good digestion, metabolism, energy, bone strength, cancer prevention, dental health, and in recent studies, found to aid in prevention and management of diabetes. Chia seeds are high in linoleic, a fatty acid which helps the body absorb fat-soluble vitamins A, D, E and K, all contributing to its superfood status.
2 cups fresh kale
1 cup coconut water, unsweetened (or regular water)
1 orange, peeled
1 cup pineapple
1 cup frozen blueberries
2 tablespoons chia seeds
- Blend kale and liquid until smooth.
- Add remaining ingredients, and blend until smooth.
Enjoy! You’ve earned it!