Best Post-workout Smoothie for Endurance Athletes!

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Protein is crucial for endurance athletes.

Protein is crucial in endurance sports training, providing the necessary elements for building, repairing, and recovering. Insufficient protein intake can lead to decreased performance, hitting a plateau, and even injury. Understanding the significance of protein in your training regime is key to your success.

There are numerous ways to incorporate protein into your diet, with various foods high in essential amino acids being the best source. However, consuming four protein-rich meals a day can be challenging, especially when balancing workouts and a busy schedule. One practical solution is a post-workout smoothie made with whey protein and collagen. Below is the recipe for my favorite post-workout smoothie.

Coach Amy’s Favorite Post-workout Smoothie

Ingredients:

  • Collagen/gelatin

  • Liquid base

  • Protein powder

  • Fiber

  • Ice

  • *Fruit optional

Collagen

30g gelatin powder (hydrolyzed collagen). There are many on the market. I recommend unsweetened or naturally sweetened. Sugar intake breaks down collagen, making it brittle.

Liquid Base

1 cup of fluid: water, unsweetened oat, coconut or almond milk. I like to mix 1/2 cup of unsweetened oat milk with 1/2 cup of iced coffee. Sometimes, I use unsweetened Kiefer to get in some probiotics.

Protein Powder

1 scoop of your favorite whey protein powder.

If you are vegan, you can use pea protein powder, but ensure it has added methionine and cysteine.

Always read the protein powders' labels to ensure they don't have added fillers, sugars, or contaminants.

Check out the Clean Label Project's recommended whey powders. Clean Label Project.

Fiber

1 Tbs of flaxseed meal

1 Tbs of chia seeds

Other

Handful of ice

Fruit

1/4 cup of frozen or fresh fruit of choice. This is a great way to add flavor and naturally sweeten your smoothie.

Throw it all into a blender and blend!

Learn more about Protein for Endurance Athletes.

It is challenging to get the required amount of protein to support training. Learn more about optimizing your protein intake to improve your endurance performance. Listen to The Coach Amy and Coach Liz Show for a two-part episode on protein. Listen wherever you get your podcasts or by visiting the landing page. The first episode airs on July 3, 2024, and the second on July 10!