Workout Smoothies with A Coffee Boost

Coffee Smoothie Recipes

We’ve shared with you how coffee can boost your workout and now we’ll share some delicious coffee protein smoothies so you can enjoy that coffee before your workout, plus you get all the nutrients you need to support your fitness goals. We’ve pulled together a general list of power-packed ingredients to have in your smoothies both before and after your workout.

Pre-Strength-Training Smoothie Ingredients

  • Protein powder
  • Milk (of your choice)
  • High GI fruit like mango, peach, or pineapple
  • Flaxseed

To get that quick boost of energy you’ll want to use high glyemic index (GI) foods. These fruits are easily absorbed and glucose broken down quickly to fuel your pump. Having some protein in your system before you exercise will minimize the damage and help your body get a head start on recovery. You may be asking why we said “damage”. What you may not know is that weight lifting actually breaks down muscle tissue. The reason why your muscles grow stronger is that your body responds to this breakdown by creating more muscle fibers. The ration that you want with carbs and protein is 3:1 and to be consumed within one hour of your workout. We recommend adding some fats, either clarified butter (ghee) or coconut oil, to level out the absorption of the carbs and the caffeine to avoid that big spike and drop.

High and Low Glycemic Index Fruits

Post-Strength Training Smoothie Ingredients

  • Protein powder
  • Milk (of choice)
  • Low-GI fruit like banana or apple

This smoothie you will want to consume within two hours of completing your workout. Low-GI foods are great post-workout so you can maintain your energy levels and avoid a blood sugar crash. They are more slowly broken down by the body so you can have sustained energy for the recovery period.

Going on a run or taking a spin class?

If you are planning on running a marathon, you’ll want to read more about carbo-loading. For shorter, high intensity cardiovascular workouts here the most supportive smoothie ingredients.

Pre-Cardio Workout Smoothie Ingredients

  • Milk (of choice)
  • Banana (Low-GI)
  • Strawberry (High-GI)
  • Honey
  • Your choice of caffeine
  • Small amount of fats
  • Ice (as needed, for thickness)

Here you will want a mix of high and low-GI carbohydrates. This mix will give you the immediate burst of energy you need initially as well as sustained energy for the long run. Your smoothie ideally will be 75 to 100% carbohydrates and is ideally consumed 30 minutes prior to workout.

Post-Cardio Workout Smoothie Ingredients

  • Mango (High-GI)
  • Yogurt (some protein)
  • Fiber (chia, flax or other option)
  • Honey
  • Ice (as needed, for thickness)

These ingredients are designed for hydration and restoring your energy stores.

Get Started With These Coffee Workout Smoothie Ideas

Coffee Avocado Banana Smoothie

Coffee, Avocado and Banana Smoothie 

Serves 1

Ingredients

  • 125ml (1/2 cup) semi skimmed milk (or milk of your choice) or coconut water
  • 1/2 avocado
  • 1 ripe banana
  • 1-2 shots espresso or ½ c brewed or cold brew coffee
    (for pre-workout smoothie)
  • 1 handful ice cubes (optional)
  • 1 tsp chia seeds
  • 1 serving protein powder (optional)
  • Honey for High GI food

Adapted from: Linsfood

COFFEE CRUNCH PRE-CARDIO WORKOUT SMOOTHIE

Coffee Crunch Pre-Cardio Workout Smoothie Recipe
  • 1 banana
  • 1/2 cup brewed coffee
  • 1/2 cup unsweetened almond milk
  • 1/4 cup old fashion oats
  • 1 tablespoon almond butter
  • 4-5 small dates or 2-3 large dates
  • 1/2 tablespoon unsweetened cocoa
  • dash cinnamon
  • dash pure vanilla extract
  • around 6 ice cubes or until desired thickness

Source: RunonVeg

Coffee and Fruit Smoothie

Coffee and Fruit Workout Smoothie Recipe

Ingredients

  • 10 ounces cold brew coffee
  • 1/4 cup vanilla Greek yogurt, Icelandic yogurt
  • 4 pitted dates
  • 4 frozen strawberries

Source: VitaMix

 

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