The Ultimate Recovery Smoothie

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The ultimate recovery smoothie is packed with ingredients to boost recovery after a hard workout, along with Kashi's new plant powered shake! 

This ultimate recovery smoothie is packed with ingredients like dates, coconut water and creamy banana to make the most of your workout!

Remember when I ran a half marathon earlier this year and was all like, "it's one and done! I just want to prove that I can do it!" Well, perhaps unsurprisingly, I've signed up for another half marathon this fall.

This time I'm running the Greenville Spinx Run Fest in October along with a group of girlfriends. My husband, who is the kinda guy who can just run 13.1 miles with no training whatsoever (ugh, I hate him) may or may not be joining. It's Halloween weekend so he really wants to dress as a T-Rex and have me dress as Laura Dern from Jurassic Park. I am all over this idea.

So my official training started this week and with that means paying a little bit more attention to how I'm feeding myself. That was one of the big lessons for me last time I trained. Even though I knew all about sports nutrition, experiencing for myself what running felt like after not fueling myself adequately drove the point home!

This time I'm training during these insanely hot South Carolina days, so I know ice cold smoothies are going to play a vital role! When I got the opportunity to partner with Kashi to highlight their new Kashi® GOLEAN™ Plant Powered Shakes, I knew I wanted to show you how to make my ultimate recovery smoothie.

Dark chocolate ultimate recovery smoothie tastes like a chocolate milkshake and is packed with ingredients to make the most of your workout!

So what makes this smoothie special?

Kashi GOLEAN Plant Powered Shake in Dark Cocoa // After a strenuous run, it's important to get a nice dose of protein to switch the catabolic hormones (break down muscle) to anabolic hormones (build muscle). Kashi's brand new shake contains 21 grams of plant powered protein from dried peas, sprouted beans, flax and hemp - all natural and good for you ingredients. It's gluten free, vegan and contains 1 billion CFU of probiotics to support gut health. Like Kashi Organic Breakfast Superblends (another one of their new products) both are convenient for an on-the-go lifestyle - both can be simply mixed with water or your choice of dairy to make an easy protein shake, or blend into your favorite smoothie recipe. It's available at Target.com.

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I chose dark cocoa because not only does it taste like a chocolate milkshake, but chocolate also contains antioxidants that help reduce post workout soreness! Chocolate is also great for preworkout snacking as it contains antioxidants called epicatechins that improve blood flow to muscles, improving endurance. 

Tart Cherry Juice // The sour taste of tart cherry juice is an indication of high levels of anthocyanins, an antioxidant that helps reduce post workout pain and soreness. Look for pure tart cherry juice in the drink aisle along with the other juices bottled in glass jars.

Medjool Dates // With their sweet, caramel like taste, dates are one of my favorite ways to sweeten foods.Dates are mineral rich which helps replace what was lost in sweat. They also provide a concentrated source of natural sugars, which your body needs after a workout to restore glycogen stores.

Banana // Potassium!! A ton of it is lost in sweat when you're running outside. Bananas are a concentrated source of potassium, as well as natural sugars to boost glycogen stores.

Spirulina // I call spirulina nature's multi-vitamin. Spirulina is an algae that's commonly used as a supplement because of it's nutrient density. It contains more nutrients, and a wider variety of nutrients than just about any food out there. If you use a small amount, you won't taste it, so start with 1/4 of a teaspoon.

Coconut Water // Often called "nature's sports drink" because of the sodium and potassium it contains, I love the light and refreshing flavor it adds to this smoothie.

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If you'd like to try Kashi's new GOLEAN Plant Powered Shake or their Organic Breakfast Superblends, enjoy $10 off using the discount code: TGTKASHI.

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Ultimate Recovery Smoothie
Author: Rachael Hartley, RD, LD, CDE
Serves: Serves 1
Ingredients
  • 1 frozen banana, cut into chunks
  • 1 scoop Kashi GOLEAN Plant Powered Shake in Chocolate Vinyasa
  • 2 dates, pitted
  • 2/3 cup coconut water
  • 1/3 cup tart cherry juice
  • 1/4 teaspoon spirulina
Instructions
  1. Place all ingredients together in a blender and blend until pureed. Serve immediately.