How to Build a Smoothie to Reach Your Goals

By Sarah Heckler, MS, RD/LDN, CISSN and Chris Newport, MS, RDN, LDN, CISSN, EP-C

Smoothies are a great way to get your fruits and vegetables (aka your Colorfuel™) but they can also lead to excess calories and sugar if not built with the fueling edge system in mind.

Pro Tip: How you build your smoothie is going to depend on it’s intended use.

For a post workout smoothie, you’ll want to include a powerful protein and carbohydrates to aid in recovery.

Additionally, for a meal replacement smoothie including protein and/or fat, such as a protein powder and avocado or greek yogurt will aid in keeping you full.

Following our smoothie builder, you’ll ensure a delicious and nutritious smoothie that will help you achieve your health and performance goals.

The Fueling Edge® Smoothie Builder

1. Choose your base/liquid (Hydrate!):

   • Water
   • Coconut water (bonus: high in potassium)
   • Dairy or non-dairy milks (bonus: high in calcium)
   • Tea or coffee
   • Fruit juice
     • Pro Tip: When choosing fruit juice stick to 100% juice. Fruit juices will also increase the overall sugar/carb content of the smoothie. If you like a thicker or creamier smoothie you can add in greek yogurt and/or avocado to increase the texture.

2. Pick a powerful protein:

   • Protein powders like whey, pea, rice or egg white protein
     • Pro Tip: be cautious of added sweeteners and fillers.
   • Pasteurized liquid egg whites
   • White or garbanzo beans
   • Greek yogurt
   • Silken tofu
   • Hemp seeds
   • Peanut butter

3. Choose your Colorfuel™:

   • The sky is the limit here! Try mixed berries, leafy greens, pineapple, mango, oranges, carrots, beets, etc!
     • Pro Tip: You may want to avoid using fruits and veggies with lots of seeds or stems to avoid a chunky texture like raspberries and celery.

4. Focus on Healthy Fats:

   • Pro Tip: High fat smoothies are not ideal for a pre or post workout since they digest slower, leaving you sluggish.
   • Nut butters
   • Seeds like chia, flax, hemp
   • Avocado
     • Pro Tip: adding avocado gives smoothies added thickness

5. Add Extra Fuel:

   • Pro Tip: Depending on your calorie needs, you may need additional carbohydrates for extra fuel like:
   • Oatmeal
   • Honey or maple syrup
   • White beans or garbanzo beans
   • Sweet potatoes
   • Wheat germ
   • Pumpkin
   • Dates

6. Boost Your Fuel:

   • Spices like cinnamon, nutmeg, vanilla, or ginger
   • Cocoa powder
   • Maca
   • Matcha
   • Lemon or lime juice
     • Pro Tip: This is where you get to add your flavor and protein to really make the smoothie your own. Have fun with different flavors and incorporate a variety of foods and nutrients.

Here are some smoothie examples:

Post-Workout Tropical Green Smoothie

These smoothies is the perfect recovery smoothie, delivering the 4 Rules of Recovery of rehydrating, restoring glycogen, repairing muscle tissues, revitalizing health.

• [Base liquid + Colorfuel™]: 1 cup orange juice
• [Powerful Protein]: 1 scoop vanilla whey protein powder
• [Colorfuel™]: 1/4 cup frozen peaches
• [Colorfuel™]: 1/4 cup frozen pineapple
• [Colorfuel™]: 2 cups fresh spinach

Directions: Place ingredients in the order listed in a high powered blender like the Vitamix and blend until smooth. Enjoy within 30-60 minutes post-workout.

Post-Workout Pina Colada Smoothie

• [Base liquid]: 1 cup coconut milk from the dairy aisle
• [Powerful Protein]: 1 scoop vanilla protein powder
• [Colorfuel™]: 1 cup frozen pineapple

Directions: Place ingredients in the order listed in a high powered blender like the Vitamix and blend until smooth. Enjoy within 30-60 minutes post-workout.

Meal Replacement Smoothies

Check our our Blueberry Muffin Batter Smoothie, or Peanut Butter & Jelly Smoothie.

What’s your favorite smoothie recipe?

Share it with us in the comments below or tag us on social media @TheEnduranceEdge with #TheFuelingEdge.

Need help with creating your own smoothies for your specific nutrition goals?

Check out our nutrition services here.