Post Workout Smoothie Recipe

For the past year I have concluded nearly workout (both cardio and strength-training) with a protein fruit smoothie. I got the original recipe from Boys Life, the BSA magazine for youth. It was a simple recipe, which I have since modified slightly. Here it is:

  • 1 to 1.5 fresh bananas
  • 3/4s of a fresh orange (I just eat the other quarter on the spot!)
  • 1 handful of frozen spinach (I smash them fresh into a Tuperware container and put in the freezer. I then break off portions as needed — yeah, no more spoiled spinach in the fridge. Spinach is one of those super foods, yet adds little to spoil the sweet fruit flavor. Thanks Jason Quinn for this great idea!)
  • 1 handful of frozen blueberries (I personally like the flavor better of straight blueberries compared to the Tri-berries blend I previously eat.)
  • 1/2 cup of soy milk (I used to use plain yoghurt but have switched due to my vegan tendencies of late)
    Put all of the above in a blender and mix. *Then add…
  • 4-5 frozen Costco/Kirkland jumbo-sized strawberries
  • 3-5 ice cubes
  • 1 scoop of protein powder (soy isolate preferred or sometimes I use whey, usually about 20-25 grams of protein)
  • 1 tablespoon each of cold rolled ground flax seed and wheat germ (I combine them in equal quantities ahead of time and keep them in a airtight container)

*I don’t put in the strawberries or ice initially as they tend to rattle around in the blender, making racket and straining blender  (my “unbreakable” polycarbonate  blender pitcher has a crack in it from placing frozen strawberries in as the first ingredient). I also don’t add the powder ingredients til the end, otherwise they end up at the bottom of the blender and are not consumed.

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Author: Rando Richard

I’m an old guy (age 69 in 2023) who enjoys aerobic, endurance sports. I call myself a cardio-junkie. Perhaps the more appropriate term would be “ultra” endurance sports. Since I was a teenager I have always enjoyed “slow twitch” outdoor sports like backpacking, ice climbing, running, mountaineering, hiking, alpine skiing and randonnée skiing (alpine touring, backcountry skiing or skimo). In 2005 I starting running with more regularity — except this time it was not for the intent of getting ready for a mountaineering trip, but as an end to itself. From 2005 to 2007 I managed to eek out two seasons of ultramarathons — that is competitive trail runs up to 50 or 100 miles. Due to a nagging ankle injury from the 80s (an accident while ice climbing in the 1980s where my lower tib and fib were badly broken), I had to cease that grueling, but rewarding activity. I then migrated into ultra distance road cycling or randonneuring. The rides are called brevets (pronounced bruh-VAY, it’s French) and are minimally supported — they are similar to ultrarunning and backpacking where one must be self reliant. Although brevets are non-competitive, they do have have cut off times to qualify as a finisher. They are usually are done in groups, which can have a competitive slant to them. Today, I continue to participate in long distance cycling including some ultra-racing, randonnée skiing (a blend of cross country and downhill disciplines) and still get out on an occasional mountaineering trip. Since 1996 I have been designing, manufacturing and selling camera bags. That is Kinesis Photo Gear (kgear.com). In 2005 I started selling cycling bags under the Kinesis label and eventually expanded it to including other sports like SUP (stand-up paddle boarding and some skimo). Consequently, it become eoGEAR — the “eo” stands for endurance outdoor. My wife and I are empty-nesters now and we live and work out in the boondocks of central Utah, half way between Salt Lake City (great powder) and Moab (great red rocks). Well, I guess that is all for now. Safe travels mate! Perhaps I’ll see you on the road or trail. — Richard Stum

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