Smoothies have become a staple in the world of fitness nutrition, and for good reason. Not only are they easy to make, but they’re also a great way to pack in essential nutrients needed for optimal performance and recovery. Whether you’re preparing for a Hit session, or recovering from a kick-butt Hit Camp, a well-crafted smoothie can provide the energy, protein, and hydration your body needs.
Why Smoothies are Perfect for Pre- and Post-Workout Fuel
1. Quick Digestion and Absorption:
Smoothies are already blended, making them easy for your body to digest. When you’re gearing up for a workout, a smoothie delivers quick energy without the heaviness of solid food. After a workout, a smoothie can provide rapid protein and carbs to jumpstart recovery.
2. Balanced Nutrition in One Glass:
A good smoothie can contain a balance of macronutrients—carbs, proteins, and fats—and essential vitamins and minerals. By combining fruits, vegetables, protein, and healthy fats, you can create a complete meal with everything you need to fuel your workout and repair muscles post-session.
3. Hydration Booster:
Workouts lead to sweat loss, and staying hydrated is crucial. Smoothies often have a high water content (thanks to fruits and bases like coconut water or almond milk), helping replenish lost fluids while also supplying electrolytes, which are essential for muscle function.
4. Versatile and Customizable:
Smoothies can be tailored to fit any fitness goal or dietary preference. Whether you need more protein, extra greens, or a higher-calorie option, it’s easy to customize a smoothie with the right ingredients.
5. Convenient and Cost Effective:
Blend, pour, and go! Prep at home with ingredients you’ve got on hand, and enjoy on a walk or drive, to or from the Hit. I like to have mine on the mats while I stretch 😉
Everything your body needs to fuel that Hit Lifestyle, all in the convenience of a cup!
Read on for some of our favourite smoothie recipes – Happy Hitting, and Happy Sipping!
Pre-Workout Energy Boost Smoothie
Purpose: To fuel your body with fast-digesting carbs and moderate protein for sustained energy.
Ingredients:
1 banana
½ cup rolled oats
1 cup almond milk
1 tbsp peanut butter
1 tsp honey
½ tsp cinnamon
Instructions: Blend until smooth, and enjoy 30–60 minutes before your workout.
Post-Workout Muscle Recovery Smoothie
Purpose: High in protein and carbs to help rebuild and repair muscle fibers.
Ingredients:
1 scoop vanilla protein powder
1 cup frozen berries
1 cup coconut water
½ cup Greek yogurt
1 tbsp chia seeds
Instructions: Blend together and drink within an hour after your workout.
Green Power Smoothie
Purpose: Packed with greens for a nutrient-dense energy boost pre- or post-workout.
Ingredients:
1 cup spinach
½ avocado
1 green apple
1 tbsp chia seeds
1 cup coconut water
Instructions: Blend until smooth. Ideal for any time of day for an added greens boost.
Tropical Hydration Smoothie
Purpose: High in electrolytes for hydration and recovery post-workout.
Ingredients:
1 cup coconut water
½ cup pineapple
½ cup mango
1 tbsp chia seeds
1 tsp lime juice
Instructions: Blend and enjoy as a refreshing, hydrating smoothie.
Beetroot Performance Boost Smoothie
Purpose: Contains nitrates from beets, which can improve exercise performance.
Ingredients:
½ cup cooked beetroot
1 orange
1 banana
1 cup coconut water
Instructions: Blend until smooth and enjoy 1–2 hours before your workout.
Almond Berry Green Smoothie
Purpose: A well-rounded option for any time, packed with greens, healthy fats, and protein.
Ingredients:
1 cup kale or spinach
½ cup mixed berries
1 tbsp almond butter
1 scoop vanilla protein powder
1 cup almond milk
Instructions: Blend until smooth and enjoy before or after your workout.