Swim England Water Polo Hub
Recipe: Fruity Smoothie
June 11, 2021This recipe is great for a post-exercise snack and will help with your recovery.
You should aim to eat between one to four grams of carbohydrates per kilogram in bodyweight for pre-workout and one gram per kilogram of bodyweight for post-workout.
For protein, you should aim to eat between 0.25-0.3 grams per kilogram in bodyweight before exercising and for optimal protein synthesis after exercise, try to consume 20g. More than 40g will not provide and additional benefits.
Lecturer in Sports Nutrition at Manchester Metropolitan University, Ozcan Esen, and Sport and Exercise Nutrition BSc(Hons) students have helped put together some recipes that you can try making at home!
If you do try any of these recipes, post your image on social media with the hashtag #WPNutrition.
See below for our fruity smoothie recipe.
Fruity smoothie ingredients to make one serving
- 1 large frozen banana
- 1 heaping cup of frozen pineapple
- Half a heaping cup of frozen cherries
- 1 cup of low fat Greek yoghurt
- 1.75 cups of coconut water
- 2 teaspoons of chia seeds
Method
- Place all the ingredients in a blender.
- Blend until smooth.
- If too thick add more water.
- Drink and enjoy!
Nutritional information
- Calories (kcal): 670
- Carbs (g): 103
- Protein (g): 24
- Fat(g): 16
Check out more recipes here.