Try This Pre-Workout Fuel: Greena Colada Smoothie

Try out this easy-to-make recipe for as a pre-workout fuel-up snack or a light post-workout recovery snack.

1 Serving / 5 Minutes

Recipe profile: High Carb, Vegetarian

1 14-ounce can crushed pineapple in juice (unsweetened)
¼ cup canned coconut milk
1 cup baby spinach, loosely packed
1 serving protein powder (optional)

Blend all ingredients until smooth.

Makes one 16-ounce smoothie.

Per serving: 400 calories, 11 g fat, 66 g carbohydrate, 4 g dietary fiber, 2 g protein

Why Use Protein Powder?

Protein powder can be a convenient way to meet your protein needs, whether you are making hot cereal for a preworkout breakfast, blending a recovery smoothie, or baking for postworkout snacks. We recommend buying a whey protein powder that is low in fat and sugar and is free of additional anabolic ingredients (e.g., creatine monohydrate) that are unnecessary for endurance athletes. Look for a basic whey protein powder with 20 or more grams of protein and fewer than 175 calories per serving (typically 30 g). If you have an allergy or intolerance to whey or dairy protein, soy protein is a generally tasty alternative. As for flavors, vanilla is the most versatile and complements all other tastes.

Feel free to omit protein powder from your smoothies. In baked goods, you can simply add the equivalent amount of flour.

DQS COUNT (per serving):
Fruits 1
Vegetables 1

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