Power Smoothies: All-Natural Drinks to Fuel Workouts, Build Muscle and Burn Fat
By Corey Irwin
()
About this ebook
Power up your workouts with natural smoothies made from the best superfoods on the planet. Offering vitamin-, mineral- and protein-rich recipes for before, during and after you exercise, the fruit and green smoothies in this book not only help you build muscle but also properly nourish your entire body: Boost your metabolism with green tea–infused Almond Up; Burn fat with the macronutrient-balanced Skinny Avocado; Hydrate with the thirst-quenching Coconut-Orange Refresher; Carb-Load with the superfoods in Sweet Potato Pie; Build Muscle & Recover with the protein-packed Red Bean Reviver; Wake up, caffeine free, with the Berry Bean Blast
Related to Power Smoothies
Related ebooks
The Nourishing Diet Rating: 0 out of 5 stars0 ratingsEat So What! The Power of Vegetarianism: Eat So What! Full Versions, #2 Rating: 0 out of 5 stars0 ratingsThe Little Book of Calorie Burning Rating: 0 out of 5 stars0 ratingsPaleo Green Smoothies: 150 Green Smoothie Recipes for Maximum Health Rating: 3 out of 5 stars3/5Intermittent Fasting for Beginners: Health and Fitness: Ketogenic Diet and what comes with it, #2 Rating: 0 out of 5 stars0 ratingsThe Food Bible: The Ultimate Reference Book for Food and Your Health Rating: 4 out of 5 stars4/5New Comfort Cooking: Homestyle Keto Recipes that Won't Bust Your Belt or Wallet Rating: 0 out of 5 stars0 ratingsMediterranean Diet Cookbook: 100 Mediterranean Diet Recipes for Easy and Healthy Mediterranean Diet Recipes for Everyday Living Rating: 0 out of 5 stars0 ratingsWhole World Vegetarian Rating: 0 out of 5 stars0 ratingsMediterranean Diet for Beginners : The Complete Guide With 60 Delicious Recipes and a 7-Day Meal Plan to Lose Weight the Healthy Way Rating: 0 out of 5 stars0 ratingsThe Complete Diabetes Diet Cookbook :The Ultimate Nutrition Guide For Beginners With Food List, Meal Plan And Nourishing Recipes Rating: 0 out of 5 stars0 ratingsEating Clean Diet: The Eating Clean Cookbook: A Selection of Delicious Eating Clean Recipes Rating: 0 out of 5 stars0 ratings30 Green Smoothies Recipes: Supercharge Your Day Rating: 0 out of 5 stars0 ratingsThe Easy Eating Diet Cookbook: 150 Fit Food Recipes for Real Life, to Get Leaner, Lighter and Healthier Rating: 5 out of 5 stars5/5Low Carb Diet: Low Carb Diet Recipes For Lose 5 Pounds In 5 Days, Lower Cholesterol, Eliminate Toxins & Look Beautiful Rating: 0 out of 5 stars0 ratingsComplete Guide to the Ectomorph Diet: Lose Excess Body Weight While Enjoying Your Favorite Foods Rating: 0 out of 5 stars0 ratingsIntermittent Fasting. The Best Proven Tips, Tricks & Recipes To Build Lean Muscle, Lose Fat and Change Your Life Rating: 0 out of 5 stars0 ratingsNutrition Plan: Good Nutrition with Eating Clean Recipes and Intermittent Fasting Rating: 0 out of 5 stars0 ratingsRawlly Simple: A Guide To Eating What We Are Designed To Eat Rating: 0 out of 5 stars0 ratingsThe Green Smoothie Bible: Super-Nutritious Drinks to Lose Weight, Boost Energy and Feel Great Rating: 0 out of 5 stars0 ratingsLegumes: The Super Foods That Should Be Regulars on Your Plate Rating: 0 out of 5 stars0 ratingsQuick Healthy Cookbook: Detox Your Body and Comfort Foods Rating: 0 out of 5 stars0 ratings101 Best Foods To Boost Your Metabolism Rating: 3 out of 5 stars3/5Green Smoothie Joy for Nutribullet Rating: 3 out of 5 stars3/5Paleo Diet: The Essential Paleo Diet Plan: Paleo Diet Cookbook And Paleo Diet Recipes Rating: 4 out of 5 stars4/5
Diet & Nutrition For You
Gut: The Inside Story of Our Body's Most Underrated Organ (Revised Edition) Rating: 4 out of 5 stars4/5How Not to Diet: The Groundbreaking Science of Healthy, Permanent Weight Loss Rating: 4 out of 5 stars4/5The Diet Myth: Why the Secret to Health and Weight Loss is Already in Your Gut Rating: 4 out of 5 stars4/5Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body Rating: 4 out of 5 stars4/5The DIRTY, LAZY, KETO Cookbook: Bend the Rules to Lose the Weight! Rating: 4 out of 5 stars4/5Intuitive Eating, 4th Edition: A Revolutionary Anti-Diet Approach Rating: 4 out of 5 stars4/5Deep Nutrition: Why Your Genes Need Traditional Food Rating: 4 out of 5 stars4/5Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body Rating: 5 out of 5 stars5/5Muscle for Life: Get Lean, Strong, and Healthy at Any Age! Rating: 4 out of 5 stars4/5Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar Rating: 5 out of 5 stars5/5The Noom Mindset: Learn the Science, Lose the Weight Rating: 0 out of 5 stars0 ratingsMediterranean Diet Meal Prep Cookbook: Easy And Healthy Recipes You Can Meal Prep For The Week Rating: 5 out of 5 stars5/5The Forks Over Knives Plan: How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet Rating: 5 out of 5 stars5/5Vegan Reset: The 28-Day Plan to Kickstart Your Healthy Lifestyle Rating: 5 out of 5 stars5/5Carnivore Cure: The Ultimate Elimination Diet to Attain Optimal Health and Heal Your Body Rating: 5 out of 5 stars5/5The Complete Medicinal Herbal: A Practical Guide to the Healing Properties of Herbs Rating: 4 out of 5 stars4/5The Blue Zones Solution: Eating and Living Like the World's Healthiest People Rating: 5 out of 5 stars5/5
Reviews for Power Smoothies
0 ratings0 reviews
Book preview
Power Smoothies - Corey Irwin
Copyright © 2014 Keith Sebastian and Samuel Barnes. Design and concept © 2014 Ulysses Press and its licensors. All rights reserved. Any unauthorized duplication in whole or in part or dissemination of this edition by any means (including but not limited to photocopying, electronic devices, digital versions, and the Internet) will be prosecuted to the fullest extent of the law.
Published in the U.S. by
ULYSSES PRESS
P.O. Box 3440
Berkeley, CA 94703
www.ulyssespress.com
ISBN: 978-1-61243-424-7
Library of Congress Control Number 2014943037
10987654321
Acquisitions Editor: Keith Riegert
Managing Editor: Claire Chun
Project Editor: Alice Riegert
Consulting Editor: Matt Kadey
Editor: Renee Rutledge
Proofreader: Lauren Harrison
Indexer: Sayre Van Young
Layout: Lindsay Tamura
Front cover and interior design: what!design @ whatweb.com
Cover artwork: man © Ahturner/shutterstock.com; woman © Ahturner/shutterstock.com; smoothies © Liv friis-larsen/shutterstock.com
NOTE TO READERS: This book has been written and published strictly for informational and educational purposes only. It is not intended to serve as medical advice or to be any form of medical treatment. You should always consult your physician before altering or changing any aspect of your medical treatment and/or undertaking a diet regimen, including the guidelines as described in this book. Do not stop or change any prescription medications without the guidance and advice of your physician. Any use of the information in this book is made on the reader’s good judgment after consulting with his or her physician and is the reader’s sole responsibility. This book is not intended to diagnose or treat any medical condition and is not a substitute for a physician.
This book is independently authored and published and no sponsorship or endorsement of this book by, and no affiliation with, any trademarked brands or other products mentioned within is claimed or suggested. All trademarks that appear in ingredient lists and elsewhere in this book belong to their respective owners and are used here for informational purposes only. The authors and publishers encourage readers to patronize the quality brands mentioned and pictured in this book.
For Patrick Sterns, a lifelong inspiration.
CONTENTS
FOREWORD
INTRODUCTION
SECTION ISMOOTHIES: THE ATHLETE’S DRINK
CHAPTER 1Nourish the Body
CHAPTER 2What Goes into Your Smoothie
SECTION IIDRINK YOUR GREENS (AND REDS AND YELLOWS…): NUTRITION FACTS
CHAPTER 3Fruits and Natural Sweeteners
STAPLE FRUITS
APPLES
BANANAS
ORANGES
BERRIES
BLACKBERRIES
BLUEBERRIES
RASPBERRIES
STRAWBERRIES
STONE FRUITS
CHERRIES
PEACHES AND NECTARINES
PLUMS
MELONS
CANTALOUPE
HONEYDEW
WATERMELON
TROPICAL AND EXOTIC FRUITS
AÇAÍ
COCONUT
KIWI
MANGO
PAPAYA
PINEAPPLE
STAR FRUIT
SAVORY FRUITS
AVOCADO
CUCUMBER
TOMATO
NATURAL SWEETENERS
HONEY
AGAVE SYRUP
CHAPTER 4Greens, Herbs, Sprouts and Algae
GREENS
BEET GREENS
CHARD
DANDELION GREENS
KALE
SPINACH
HERBS, SPROUTS AND…ALGAE?
ALFALFA SPROUTS
BASIL
MINT
PARSLEY
SPIRULINA
CHAPTER 5Starches, Grains, Seeds and Nuts
STARCHES
PLANTAINS
SWEET POTATOES
GRAINS
OATS
SEEDS
QUINOA
CHIA SEEDS
FLAXSEEDS
HEMP SEEDS
NUTS
ALMONDS
PEANUTS
WALNUTS
CASHEWS
CHAPTER 6Protein And Other Smoothie Supplements
DAIRY-BASED PROTEIN SOURCES
GREEK YOGURT (WHOLE FAT)
COTTAGE CHEESE (LOW-FAT)
EGG WHITES
DAIRY-BASED PROTEIN SUPPLEMENTS
WHEY PROTEIN SUPPLEMENT
CASEIN PROTEIN SUPPLEMENT
EGG PROTEIN SUPPLEMENT
PLANT-BASED SUPPLEMENTS
SOY PROTEIN SUPPLEMENT
MIXED-PLANT PROTEIN SUPPLEMENTS
RICE PROTEIN SUPPLEMENT
BEANS
WHITE BEANS
LENTILS
BLACK BEANS
GARBANZO BEANS (CHICKPEAS)
DECADENT EXTRAS
CACAO
SOUR CREAM (WHOLE FAT)
CHAPTER 7Liquid Bases
ALL-NATURAL SPORTS DRINK
WHOLE DAIRY MILK
ALMOND MILK
HOMEMADE ALMOND MILK
SOY MILK
COCONUT MILK AND COCONUT WATER
TEAS
SECTION IIISMOOTHIE-BASED DIETS: USING SMOOTHIES TO LOSE WEIGHT OR GAIN MUSCLE
CHAPTER 8Losing Weight with Smoothies
CHAPTER 9Packing on Muscle Mass with Smoothies
SECTION IVSMOOTHIE RECIPES
CHAPTER 10Morning Smoothies
ALMOND UP
CHOWCHILLA COOLER
FLORIDA SUNRISE
BANANA BREAD
BERRY MORNING PIE
ESPRESSO BANANA BLAST
MOCHA MORNING
ESPRESS’ YOURSELF
APPLE & CINNAMON OATMEAL DELIGHT
SUNDAY MORNING GINGER SNAP
CHAPTER 1120 Under 200: Fat-Busting Smoothies
BLACK MAGIC
HERBALICIOUS SPINACH
WATERMELON RUSH
LOW-FAT STRAWBERRY BANANA BLAST
CANTALOUPE LIFTER
MANGO-MINT ENERGY BOOSTER
BERRY BLASTER
GUAVA GOODNESS
BERRY BODY DETOXIFIER
PROTEIN POWERHOUSE
TANGY STRAWBERRY LIMEADE
SKINNY AVOCADO
KAILUA SUNRISE
CHOCOLATY DELIGHT
ALMOND CRUSH
SWEET BLACK BEAN
CAN’T BE BEET
AUTUMN SUNSET
KIWI COOLER
FAST AND HEALTHY BREAKFAST
CHAPTER 12Carb-Loading Smoothies
SWEET POTATO PIE
GREEN GREEK
PEANUT BUTTER–BANANA CHOCOLATE DREAM
ALMONDO
BETTER THAN PUMPKIN PIE SMOOTHIE
BANANA-BLUEBERRY BLAST
BEAN THERE DONE THAT
GO NUTS!
SWEET POTATO–ORANGE SMOOTHIE
THANKSGIVING PIE SMOOTHIE
CARIBBEAN APPLE
WHITE BEANS & PEACH BLAST
CREAMY MANGO & PAPAYA SMOOTHIE
RICH CHOCOLATE BEAN COOLER
SWEET POTATO PA-PIE-A
CHAPTER 13Energy-Boosting Smoothies
ORANGE-BANANA BOOSTER
ON THE MANGO
BERRY BURST
SWEET POTATO–SPINACH SUNRISE
KIWI KRUSH
BERRY BEAN BLAST
ICY RICE RUSH
CHERRY, PINEAPPLE AND WHITE BEAN SMOOTHIE
CHAPTER 14Protein-Enriched Post-Workout Smoothies
DAIRY-BASED SMOOTHIES
RASPBERRY CREAM
POMEGRANATE PUNCH
ANGEL’S EGGNOG
MANGO MUSCLE
STAR FRUIT SMOOTHIE
PEACHES ’N’ CREAM
PLUM BOX
COCONUT-PINEAPPLE PASSION
APRICOT CUCUMBER COOLER
CUCUMBER AND BERRY BLEND
KIWI-CUCUMBER REFRESHER
PIÑA CU-LADA
BLUES BLASTER
SUMMER SALAD
VEGETARIAN AND VEGAN SUPPLEMENT SMOOTHIES
THE RED RED RED SMOOTHIE
BLACKBERRY BONANZA
CARIBBEAN BLISS
CANTALOUPE FLUSH
PEACH AND AVOCADO BREEZE
CHOCOLATE MONSTER MILKSHAKE
EASY BREEZY
NECTAR OF THE GODS
CHOCOLATE, STRAWBERRIES & SPICE
SWEET BEANS ’N’ RICE
SEPTEMBER SUN
CHAPTER 1515 Over 500: Calorie-Dense Smoothies
PB&G SMOOTHIE
CHOCOLATE-ALMOND BURST
AUTUMN’S CORNUCOPIA
KINGSTON BLEND
DREAMY AND CREAMY
MIXING BOWL
APRICOTS AND PROTEIN
SAVORY STRAWBERRY
EARTHY, SEEDY AND SAVORY
COCONUT-OAT-MAC SMOOTHIE
RED BEAN REVIVER
SUMMER RUSH
TROPICAL CARB LOADER
AMOUR D’ÉTÉ
GREEN CHARGER
CHAPTER 16Evening Smoothies
CHERRY SLUMBER
CHAMOMILE CRUSH
MILKY WAY
ORANGE-PINEAPPLE CHAMOMILE TEA
SPINACH AND SPIRULINA SLEEPY TIME
COCONUT SPINACH SPIKE
CASEIN-HEAVY BEDTIME SMOOTHIES
STRAWBERRIES ’N’ CREAM
GREEN DREAM
KING KONG
SLEEPER CAR
SUN BELT
CHAPTER 17Anti-Inflammatory Smoothies
INFLAMMATION ERASER
CHEERY CHERRY
LEAFY GREENS & GREEN TEA
A SPLICE OF SPICE
LAVA-CADO SMOOTHIE
GREEN, ORANGE & SPICY SMOOTHIE
BLUEBERRY-BASIL BEET BLAST
WALNUT-AVOCADO SMOOTHIE
CHERRY-BANANA INFLAMMATION BLASTER
THE RED INFLAMMATION REDUCER
CHAPTER 18Hydrating Smoothies
COCONUT-ORANGE REFRESHER
TROPICAL WATERMELON
REFRESHING MELON
MANGO-ORANGE QUENCHER
COOLING CUCUMBER
STRAWBERRY-COCONUT COOLER
PEACH PASSION
SOUTHERN LIMEADE
MANGO-ORANGE ELECTROLYTE SMOOTHIE
GINGER-LEMON THIRST QUENCHER
FRESCA SUBLIME
RASPBERRY LIMEADE
LEMON ELECTROLYTE SMOOTHIE
NO-SLUMBER CUCUMBER
ORANGE–SWEET POTATO RECHARGER
CELE-RECHARGE
NO-CRASH COCONUT
CHAPTER 19Immune-Boosting Smoothies
COLD BUSTER
BETA-CARA-COOLER
SWEET WINTER MORNING
GOOD DAY BERRY ELIXIR
TANGY BOOSTER
POM UP
RHYMES WITH ORANGE
BOX OF BUDGIES
PAPAYA SOOTHER
EARTHLY DELIGHTS
TURN UP THE TURNIP
STRAWBERRY COCOA
FRESH C FOOD
EDEN’S ORCHARD
MEAN AND GREEN
CHAPTER 20Smoothies for the Long Run
MORANGO FRESCO
TWO CUPS OF BERRIES
PROTEIN AND ANTIOXIDANTS, UNITE!
ANTIOXIDANT INFUSER
LATE DATE
SWEET BERRY ELIXIR
APPLE OF MY EYE
CHOCOLATE AÇAÍ
TRIPLE A
PUMPKIN LATTE SMOOTHIE
AÇAÍ BREEZER
THE TRIPLE B (BERRY BRAIN BOOSTER)
DR. APPLE
INTENSITEA
VISION-BOOSTING SMOOTHIES
SWEET BEET
MAIKA’I MAKA
SIGHT FOR SORE EYES
THROUGH THE LOOKING GLASS
SING SWEETLY
FURTHER READING
ACKNOWLEDGMENTS
ABOUT THE AUTHORS
FOREWORD
My inspiration to drink green smoothies came from reading Green for Life by Victoria Boutenko in 2007. My passion for the humble green drink and knowledge of the human body resulted in the writing of my first book, The Green Smoothie Bible, which was published in 2012. The reason I love green smoothies and continue to drink them for breakfast is that they see me through all the way to lunchtime, and they are just so convenient to make and transport. My smoothie combinations provide me with fiber, fruit-based carbohydrates, good fats, plant-based proteins, vitamins, minerals and antioxidants—consumption of which results in stable blood sugar and satiation.
As a physical therapist I see athletic injuries of all ages on a daily basis, and in addition to my treatments, I also make nutritional recommendations that include adequate hydration and staying away from processed foods. I also advise seeking out protein sources as close to their natural state as possible, such as organic dairy products, legumes, nuts, seeds and leafy greens, all of which are easy to digest and are perfect for soft tissue healing and performance.
Power Smoothies is a resource I highly recommend for athletes of any age or ability who wish to complement their workouts with a nutritional guidebook that is focused on the use of whole foods and high-quality protein powders, instead of synthetic supplements and meat-based proteins. The recipes are useful and beneficial because they provide calorie- and macronutrient-data for fat, protein and carbohydrate. I like the fact that the recipes are varied, are practical single servings and contain many interesting ingredients to tempt the palate and nourish the body.
—Kristine Miles
INTRODUCTION
Stop in at a chain smoothie bar or your local convenience store and you’re bound to find ready-to-drink protein smoothies geared toward packing on muscle as quickly as possible. The only problem: Many of these calorie-packed solutions are nowhere near healthy options. Sure, they’ve got all the necessary calories, protein, fats and carbs to effectively put on muscle, but with heavy doses of sugars and chemicals, they tend to do as much damage as they do good. This book presents the alternative option for athletes looking to increase muscle mass, stamina and general well-being: healthy, all-natural, protein-rich smoothies that nourish your entire body, including your muscles.
The recipes in this book were constructed through years of careful experimentation and research. When the two of us started training together in 2008, we found that, although fitness nutrition was a well-trodden topic, there were very few options for athletes looking to maximize athletic performance and muscle-building while still nourishing their bodies with superfoods like kale, berries and sweet potatoes, which made up the most of our individual diets. Though neither of us was vegan, or even vegetarians for that matter, we both believed deeply in diets that minimized animal products and processed foods and maximized a range of plant-based foods, particularly the healthy greens, yellows and reds of the vegetable kingdom.
Brendan Brazier’s 2007 book, Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life, and Victoria Boutenko’s Green for Life became an integral part of our everyday diet and fitness routines. And over the last several years we began to develop an entirely new approach to muscle recovery and fitness.
For the last five years, we’ve lived and preached the benefits of green smoothies
—blended superfood drinks that incorporate not only fruit but also leafy green vegetables into the mix. A homemade combination of some of the most nutritious foods on the planet, from wild blueberries and papaya to bore kale and dandelion greens, creates an energizing, rejuvenating, hunger-eliminating drink with a myriad of health benefits. Green smoothies have been linked to positive effects, including positively altering mood, energy levels, the immune system and even skin, hair and nail health. As part of a nutrient-dense diet, they can also help regulate digestion and encourage weight loss. And the potent antioxidants, vitamins and minerals in each sip have been proven to help fight diseases from osteoporosis to certain forms of cancer. Green smoothies are simply life-changing.
Our goal is to meld two distinct smoothie types—superfood green smoothies that promote better health and protein-rich smoothies that build muscle, nourish the body and fill you up, so you don’t turn to quick, unhealthy recovery foods. Brought together, we believe athletes of all levels can benefit from the incredible healing properties of nature’s bounty while achieving the strength and fitness goals they’ve set out to conquer.
SECTION I
SMOOTHIES: THE ATHLETE’S DRINK
ONE
NOURISH THE BODY
Exercise is only part of the equation when it