Drink Your Way to Gut Health (16 page)

Very Veggie Kefir

Here's an icy and thick smoothie that is hearty enough for a meal replacement and delicious enough to double as dessert. It combines the probiotic power of kefir with the prebiotic power of banana. The avocado adds belly-slimming monounsaturated fat, while the coconut milk contributes saturated fats that are medium-chained triglycerides—which are readily utilized by the body for energy.
Serves 2 (1 cup each)

Combine the banana, avocado, kefir, coconut milk, and honey in a blender and blend until smooth.

Divide between 2 glasses and top each with half of the shaved dark chocolate. Serve immediately.

nutrition facts
(per serving)

380 calories, 23 g fat, 8 g saturated fat, 0 g trans fat, 0 mg cholesterol, 80 mg sodium, 39 g carbohydrates, 8 g fiber, 24 g sugar, 9 g protein, 8% vitamin A, 15% calcium, 25% vitamin C, 6% iron

Refueling

After an intense workout, your body needs to be refueled with food and fluids. A smoothie or beverage is a great way to quickly begin to replenish the nutrients your tired muscles need. It is best to begin the refueling process as soon after a workout that you can tolerate eating and drinking.

Studies show that a blend of protein
and
carbohydrates is best for refueling. Take in mostly protein without carbohydrates, and you miss a key part of the refueling picture.

When it comes to choosing a refueling beverage, take into consideration how long your workout was—for example, if you worked out for only 20 minutes, stick with a lower-calorie refueling option because the amounts of protein and carbohydrates you need are drastically less compared to refueling needs after an intense 2-hour training session.

The majority of the smoothies and beverages in this section purposely include a blend of carbohydrates and protein to optimally refuel your muscles.

Almond butter is an excellent way to switch up the nut butters that you consume! This PBJ-inspired smoothie packs in 18 grams of protein and 45 grams of carbohydrates to refuel tired muscles.
Serves
1 (1 cup)

Combine all of the ingredients in a blender and blend until smooth.

Serve, or store in the refrigerator for up to 3 or 4 days.

nutrition facts
(per serving)

400 calories, 19 g fat, 1½ g saturated fat, 0 g trans fat, 0 mg cholesterol, 135 mg sodium, 45 g carbohydrates, 5 g fiber, 34 g sugar, 18 g protein, 6% vitamin A, 45% calcium, 25% vitamin C, 10% iron

Apples and peanut butter go together so well. Combining them in a smoothie with almond milk yogurt allows for a probiotic boost. Since the smoothie has only 150 calories per serving, it's a great refueling option after a lighter workout.
Serves 3 (1 cup each)

Combine the yogurt, apple, and almond milk in a blender (see Note)and blend until smooth. Add the agave nectar and peanut butter and blend until smooth. Last, add the ice cubes and blend until icy and frothy.

Divide among 3 glasses and serve, or store in the refrigerator for up to 3 or 4 days.

Note:
This works best with a high-speed blender. If using a regular kitchen blender, chop the apple into small pieces before blending.

nutrition facts
(per serving)

150 calories, 4½ g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 80 mg sodium, 25 g carbohydrates, 4 g fiber, 16 g sugar, 2 g protein, 4% vitamin A, 20% calcium, 2% vitamin C, 6% iron

The tangy flavor of buttermilk is great when blended with the mostly sweet, slightly tart flavor of apricots. Try mixing this smoothie with the
Sweet Potato Smoothie
—the apricot and sweet potato flavors are delicious together.
Serves 1 (1 cup)

Combine all of the ingredients in a blender and blend until smooth.

Serve, or store in the refrigerator for up to 3 or 4 days.

nutrition facts
(per serving)

150 calories, 2½ g fat, ½ g saturated fat, 0 g trans fat, 0 mg cholesterol, 260 mg sodium, 19 g carbohydrates, 2 g fiber, 14 g sugar, 15 g protein, 30% vitamin A, 15% calcium, 15% vitamin C, 2% iron

Apricot Protein Blast

The mixture of banana and cinnamon creates a delicious flavor reminiscent of banana bread. This kefir is loaded with 7 grams of fiber and over 900 milligrams (942 milligrams) of potassium!
Serves 1 (1½
cups)

Combine all of the ingredients in a blender and blend until smooth.

Serve, or store in the refrigerator for up to 3 or 4 days.

nutrition facts
(per serving)

290 calories, 2½ g fat, 1½ g saturated fat, 0 g trans fat, <5 mg cholesterol, 90 mg sodium, 64 g carbohydrates, 7 g fiber, 38 g sugar, 10 g protein, 10% vitamin A, 25% calcium, 35% vitamin C, 6% iron

This smoothie will quickly get the job of refueling tired muscles done. A combination of carbohydrates and protein replenishes glycogen stores (the storage form of carbohydrates in the body) after a workout. In fact, replenishing glycogen is a key to having adequate fuel for the next workout! Plus, the blast provides 50 percent of the daily value (500 milligrams) of calcium!
Serves 1 (1½ cups)

Combine all of the ingredients in a blender and blend until smooth.

Serve, or store in the refrigerator for up to 3 or 4 days.

nutrition facts
(per serving)

210 calories, 5 g total fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 200 mg sodium, 32 g carbohydrates, 4 g fiber, 13 g sugar, 9 g protein, 10% vitamin A, 8% vitamin C, 50% calcium, 10% iron

An exercise session lasting longer than 1 hour or in extreme temperatures can deplete the body of potassium. This smoothie helps to replenish your body of the lost potassium that plays crucial roles in the body, including working with sodium to maintain normal blood pressure.
Serves 1 (1½ cups)

Combine all of the ingredients in a blender and blend until smooth. Add milk to thin the mixture and ease blending, if needed.

Serve, or store in the refrigerator for up to 3 to 4 days.

nutrition facts
(per serving)

210 calories, 5 g total fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 200 mg sodium, 32 g carbohydrates, 4 g fiber, 13 g sugar, 9 g protein, 10% vitamin A, 8% vitamin C, 50% calcium, 10% iron

Caramel Banana Smoothie

As you sweat during your workout, run, or game, you lose minerals, including sodium. Unless you have a health issue like high blood pressure and have to limit your sodium intake, as an athlete it is important to include salt in your diet. To finish this refueling drink, you add a dash of sea salt, or about
1
⁄
8
teaspoon, which adds about 290 milligrams sodium to the smoothie. If you need to limit your salt intake, omit the sea salt.
Serves 1 (1½ cups)

Combine the banana, lassi, milk, and cocoa powder in a blender and blend until the mixture is frothy and smooth. Pour into a glass and then finish with a dash of sea salt.

nutrition facts
(per serving)

240 calories, 4 g fat, 2½ g saturated fat, 0 g trans fat, 15 mg cholesterol, 410 mg sodium, 46 g carbohydrates, 6 g fiber, 30 g sugar, 10 g protein, 8% vitamin A, 30% calcium, 20% vitamin C, 6% iron