When constructing the perfect pre & post workout smoothies, the main factors to keep in mind are carbs, protein and meal timing.
If you are eating 1 hour/30 minutes before your workout, you're looking for simple carbs and protein to sustain you throughout your workout as well as replenish your glycogen for an efficient workout. You want to avoid anything too high fat (unless you're doing keto) as that will make you feel lethargic and groggy when combined with simple carbs during a workout. Here is a great recipe for just one of the many pre-workout smoothies that can ensure a power-fueled session:
Berry Protein Smoothie:
Just a handful of frozen berries, frozen banana, whey/plant based protein, and an optional spoonful of flax seeds.
Post-workout smoothies should focus on having a good mix of slow digesting carbs (complex carbs), protein, and healthy fats to slow down absorption and keep you full longer. Here is an example of an ideal post workout smoothie:
Orange Creamsicle Smoothie:
This one is just a frozen banana, a fresh orange (peeled and chopped into pieces), 1/4 cup of oats and 1/3 cup or low/nonfat Greek yogurt. This smoothie has protein from the yogurt, carbs from the fruit and oats (not to mention plenty of fiber!) and you can always add nut butter or chia seeds for more fat if you choose to opt for nonfat Greek yogurt.
If you're looking for other ways to recover after a strenuous workout, we always recommend the VPod, a wireless TENS/EMS/NMES machine with 24 different functions. Visit VPod.Life to read more about how this one of a kind unit can aid your recovery as well as naturally relieve chronic pain- all just with electrical stimulation.