April 24, 2014

A Perfect Post-Workout Smoothie. ~ Osha Key {Recipe}

Post workout smoothie by Osha Key

This green smoothie is exceptionally nourishing and alkalizing.

On top of that, it reduces inflammation and helps your body recover after a vigorous exercise.

After a workout, our muscles are depleted of nutrients, especially glycogen (stored energy) and electrolytes like potassium. That’s why we need to re-feed our bodies with carbohydrates, protein and electrolytes.

If there was a perfect post-workout muscle-building food, bananas would be it.

A regular banana contains around 425 ml of potassium, which is enough for your muscles to restore its potassium stores and ensure a proper recovery. A banana also contains about 36 grams of carbohydrates which is great for restoring your glycogen levels.

Strawberries are rich in antioxidants and vitamin C that are vital for cell protection and regeneration.

Kale and spirulina ensure that you get enough protein and plenty of alkalizing minerals like calcium, magnesium, manganese and iron. Dried spirulina contains about 60% protein by weight and 80% of its calories come from protein. It is a complete protein containing all essential amino acids, which really helps with building your muscles.

Studies have shown that ginger contains pharmacological properties of non-steroidal anti-inflammatory drugs. It also contains antioxidant properties, which help protect your cells from inflammation.

Cinnamon, cloves and nutmeg not only make the smoothie taste amazing, but also contribute to the anti-inflammatory effect of this amazing drink. Plus, cinnamon helps balance blood sugar levels which is vital for staying energized all day long.


3 ripe bananas

1 cup frozen strawberries

2 cups shredded kale

2 teaspoons spirulina

1 inch fresh ginger

Pinch of each: cinnamon, cloves, nutmeg

1.5 cup water (or to your liking)


Add all ingredients in a blender and blend until smooth.

Nutrition facts:

Energy: 490 kcal

Fat: 3.3 grams

Protein: 18.6 grams

Carbs: 112.2 grams

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Apprentice Editor: Kim Haas/Editor: Rachel Nussbaum

Photo: Courtesy of author

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Osha Key