After-Training- Smoothies 

They say, you are what you eat. For an athlete, this is all too true. But for a fighter, this is imperative and crucial. Training in the name of combat is no easy task. Such rigorous strains on the body calls for a high source of energy and replenishment. One of the most effective ways to get such energy into your system, is by having smoothies. Here are the recipes to a few smoothies you can add to your diet to aid in your recovery after working out.

Mixed Fruit Smoothie

– 2 peeled oranges

– 1 ripe banana

– 1 cup (250ml) apple juice

– 2 table spoons of protein powder

– 1 cup of ice (optional)

Combine all ingredients together in blender, and blend until smooth.

Nutrient Intake:

Protein – 30g

Carbs – 32g

Sodium – 32mg

Fibre – 5g

Cherry Coconut Smoothie

– 1 cup (150g) of frozen cherries

– 1 banana

– 1 cup (250ml) of coconut water

– 2 table spoons of protein powder

– 1/2 cup of ice (optional)

Combine all ingredients together in blender, and blend until smooth.

Nutrient Intake:

Protein – 30g

Carbs – 35g

Sodium – 290mg

Fibre – 4g

Warrior Smoothie

– 1 banana, fresh or frozen

– 1 peeled orange, or 1 cup of chopped pineapple

– 1 teaspoon of chia seeds

– 1 teaspoon spiriluna

– 1/2 cup of spinach

– 1 cup (250ml) of coconut water or apple juice

– 2 tablespoons of protein powder

– 1 cup of ice

Nutrient Intake:

Protein – 30g

Carbs – 25g

Sodium – 35mg

Fibre – 5g

Berry & Banana Smoothie

– 1 cup (150g) of frozen, or fresh blueberries

– 1 peeled orange

– 1 peeled banana

– 1 cup of coconut water, or apple juice

Nutrient Intake:

Protein – 30g

Carbs – 40g

Sodium – 30mg

Fibre – 7g

– 1 fresh or frozen banana

– 1/2 of frozen mango chunks

1/2 cup of spinach

– 1 cup (250ml) of coconut water, or almond milk

– 2 tablespoons of protein powder

-1 teaspoon of spirulina

– 1 teaspoon of ground flaxseed or chia seed

Chocolate Cake Batter Smoothie

1 cup of almond milk, or coconut water

1 frozen banana

1 tablespoon of raw cacao powder

1 tablespoon of peanut butter

1 tablespoon of chia seeds

2 tablespoons of chocolate whey protein powder

1/2 cup of ice cubes

Final Note – Are They Doing It?

                No area is an area of little importance when it contributes to a champion’s chances of success. Nutrition is an aspect that deserves more attention than it is universally given. You do your champion ambitions a great disservice if this is an area you overlook. But seeing as it is overlooked by many other fighters, this may be the perfect opportunity for you to make some difference between you and your counterparts. Eat right, train harder, and give yourself a better chance at improving in a much more impressive fashion.