Fueling fitness? Try this Green Smoothie! By Shannon Crocker RD www.shannoncrocker.ca @shancrockerRD After a hard, sweaty workout, refueling with a small snack and fluids can help refuel and replenish your body. Carbohydrate-based sports drinks can be convenient and effective for hydration, but they lack the protein needed for muscle recovery. A homemade smoothie can offer a better balance of carbohydrates, fluids and protein. I recently tested Gay Lea’s Apple Kale Smoothie as a part of my post-run snack routine and thought I’d share my results. The recipe makes 2 servings – perfect for sharing with my running partner! It’s quick, simple and made with ingredients I have readily available in my kitchen. It’s refreshing and energizing. The hint of cinnamon is scrumptious. What I love about the Apple Kale Smoothie: No added sugar. The banana and applesauce naturally sweeten this smoothie so you can skip added sugar. Snack sized. With just 200 calories per serving, it’s satisfying without busting the calorie bank. Protein packed. Thanks to this “surprise” ingredient of cottage cheese, the smoothie delivers almost 20 grams of protein per serving. Protein, eaten shortly after a workout, can help repair and build muscle. Carbohydrate rich. The banana and applesauce provide carbohydrate to help fuel your body and replenish muscles. Carbohydrates also work with protein for better muscle building. Green goodness. We need more leafy greens in our diet for fibre, folate, and phytochemicals that promote health. Adding kale to this green smoothie is a tasty way to get more greens into your day. Hydration. This smoothie’s made with water and crushed ice so it gives you some of the fluid your body needs to recover and rehydrate. Electrolytes. Common in sports drinks to help with sweat losses, 2 key electrolytes are found naturally in this smoothie: sodium from cottage cheese and potassium from the banana, kale and cottage cheese. After a trial run with this Apple Kale smoothie, I’m giving it a two-thumbs up! My running partner agrees. Source:Dietitians of Canada. Sports Nutrition: Practice Guidance Summary. In Practice-Based Evidence in Nutrition [PEN]. 2014 Jul 29. [Cited 2015 Feb 20]. Available from: http://www.pennutrition.com/KnowledgePathway.aspx?kpid=8180&trid=8176&trcatid=43 Access only by subscription or sign up for a free two week trial.