Smoothies can make a good post-workout meal replacement!

by SwimSwam 2

April 05th, 2016 Lifestyle, Opinion, Training

Courtesy of AthleticFoodieTM, a sports performance company that helps athletes unlock their potential

Written by Cristina Caldwell 

Follow our AthleticFoodieTM smoothie guide, and you’ll be providing your body with the right nutrients to help you recover, and be ready for your next workout.

How to Make Sure your Smoothie is AthleticFoodieTM approved:

Include 1-2 ingredients from each category:

1 – Fruits and Vegetables (1/2-1 cup)

  • ½-1 banana
  • Berries-blueberries, raspberries, strawberries, blackberries
  • Pineapple
  • Mango
  • Peach
  • Kiwi
  • Dark Leafy greens-spinach, kale, Swiss Chard
  • Roasted/steamed beets
  • Roasted sweet potato
  • Pumpkin
  • Frozen Acai

2. Healthy Fat (1-2 tbsp.)

  • Peanut Butter
  • Almond/Cashew/other nut butter
  • Sun Flower Butter
  • ¼ avocado
  • 3 – Protein/Recovery Aid (Necessary for post workout, not needed for a pre-workout smoothie)
  • ½-1 cup nonfat plain Greek yogurt
  • 1 scoop of protein powder (whey, vegan-pea, hemp, brown rice)
  • ¼-1/3 cup oats
  • ¼-1/3 cup cooked quinoa

4 – Smoothie Boost (additional nutrients)

  • 1 tbsp. chia seed (Whole or ground)
  • 1 tbsp. ground flax seeds
  • 1 tbsp. shelled hemp hearts
  • 1 tbsp. sunflower/pumpkin seeds
  • 1 tbsp. goji berries
  • 2 tsp acai powder
  • ¼-1/2 cup granola

5. Liquid (1 cup for a traditional smoothie, ¼ cup for a smoothie bowl)

  • Milk- skim, unsweetened almond, coconut, hemp, soy
  • Water
  • Coconut Water
  • Kefir (a fermented yogurt that provides probiotics/protein)

6 – Ice

At AthleticFoodieTM, we believe in fueling with as many natural and whole ingredients as possible. By choosing items from every category, you’re helping ensure that your body gets quality carbohydrates, lean protein, healthy fat, vitamins, minerals and antioxidants.

What About Pre-Made, Store Bought, Smoothies?

Most pre-made smoothies do not contain all the needed nutrients to replenish your muscle glycogen and begin muscle recovery, growth and repair. While they’re convenient, making your own smoothie ensures you are providing your body with the proper nutrients.

What is a smoothie bowl?

A smoothie bowl is similar to a smoothie, except there is less liquid. While you drink a smoothie, you use a spoon to enjoy a smoothie bowl. Both are delicious and can be perfect recovery meals. Generally you use 1 cup of liquid for a smoothie and ¼ cup of liquid for a smoothie bowl. Having a smoothie bowl gives you the ability to really boost your meal, by adding AthleticFoodieTM granola on top.

Take Away:

  • Smoothies and smoothie bowls make great meal replacements, as long as you choose ingredients from each of the smoothie guide categories. This will ensure that you are getting nutrients you need.
  • Choose a homemade smoothie over a pre-made, store bought, smoothie.
  • Smoothie bowls can provide additional nutrients, and energy, as they can be topped with granola-try with AthleticFoodieTM granola.

Grevers SwimSwam Ad

AthleticFoodieTM is a sports performance company, founded by Olympic Gold Medalist Garrett Weber-Gale, which makes snacks that are specifically designed to help athletes perform. Please visit for more information about ordering AthleticFoodie snacks, and getting fuel that will help you swim fast.

Author Cristina Caldwell

Cristina Caldwell works with AthleticFoodie to create useful nutrition information for athletes and parents. Cristina is a former Div. 1 swimmer at Miami University, is a Certified Sports Nutritionist, and is the founder of Fueled and Focused. She works one on one with youth and adult athletes, and has a customized meal plan service designed to provide athletes with fueling guidelines for peak performance. To learn more about her services or to sign up for a customized meal plan, go to

About Garrett Weber-Gale, Founder of AthleticFoodieTM

Athletic Foodie (courtesy of Athletic Foodie)In 2005, Garrett was diagnosed with dangerously high blood pressure, and was almost forced to give up his Olympic dream. Luckily, a small dose of medication, and a total revamp in his diet saved his dream and put the Olympics back in sight. Garrett began to see the direct connection between what he put into his body, and what he could get out of it.

After his diagnosis with high blood pressure, Garrett made it his mission to learn how to make healthy food taste great. He’s traveled the world working in famous restaurant kitchens in Italy, France, Copenhagen, Spain, and New York City. Garrett has taken his knowledge and experience from all over the world, and shared it with others through speeches at the White House, to schools, sports teams, TEDx, universities, TV and radio appearance, cooking classes, authored articles and AthleticFoodie Events.

Athletic Foodie, AthleticFoodie

 AthleticFoodieTM is a SwimSwam content partner.

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Gary P
5 years ago

How do you reconcile suggesting nonfat yogurt as a selection from the “healthy fats” section?

5 years ago

This doesn’t seem suitable for a meal replacement after a workout. There aren’t enough calories, carbohydrates, or protein if you don’t use powder.