Five foods perfect for making a post-training smoothie

Power up that processor and get blending

(Main image:  Macskafaraok, under CC licence)

We all know nutrition is incredibly important for endurance athletes, yet how many of us regularly get our five portions a day of fruit and veg?

To help ensure you do, we've put together a handy guide to five ingredients perfect for making a delicious post-workout smoothie.


Sliced watermelonRecent research found watermelon juice to have excellent potential as a functional drink to relieve sore muscles in athletes. This is due to its high levels of the amino acid L-Citrulluine that has antioxidant properties and boosts nitric oxide. (Image: Muffet)

Ginger root

Ginger rootGinger has several health benefits that make it an ideal addition to fruit or vegetable-based smoothies. Ginger contains volatile plant oils, known as gingerols that ease pain and inflammation, have antibacterial properties and improve digestion too. (Image: floeschie)

Flaxseed oil 

Flaxseed oilFlaxseed oil is one the best plant sources of the primary Omega-3 fat ALA (alpha linolenic acid). ALA has been shown to lower cholesterol and may help control blood sugar. It also brings a creaminess to smoothies and acts as a functional anti-inflammatory. (Image: Arthur40A)


Spinach leavesThis is the perfect leafy green to blend into fruit smoothies. Spinach is rich in vital nutrients such as folate, vitamins A, C, E and K, as well as iron and calcium. Spinach is also packed with the carotenoids beta-carotene, lutein and zeaxanthin. (Image: Nillerdk)

Ground almonds

AlmondsGround almonds give smoothies a tasty protein boost and are an excellent source of calcium and magnesium. These minerals are vital when it comes to strong bones, muscle contraction and relaxation, and nerve transmission. (Image: M.Verkerk)

Enjoyed this article? Our Nutrition section has lots more food-related ideas!


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