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    Power Smoothies: All-Natural Drinks to Fuel Workouts, Build Muscle and Burn Fat
    Power Smoothies: All-Natural Drinks to Fuel Workouts, Build Muscle and Burn Fat
    Power Smoothies: All-Natural Drinks to Fuel Workouts, Build Muscle and Burn Fat
    Ebook358 pages1 hour

    Power Smoothies: All-Natural Drinks to Fuel Workouts, Build Muscle and Burn Fat

    By Corey Irwin

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    FEATURES 165 PROTEIN-PACKED, ENERGY-BOOSTING SMOOTHIES THAT TAKE EVERYDAY WORKOUTS AND ATHLETIC PERFORMANCES TO THE NEXT LEVEL. 

    Power up your workouts with natural smoothies made from the best superfoods on the planet. Offering vitamin-, mineral- and protein-rich recipes for before, during and after you exercise, the fruit and green smoothies in this book not only help you build muscle but also properly nourish your entire body: Boost your metabolism with green tea–infused Almond Up; Burn fat with the macronutrient-balanced Skinny Avocado; Hydrate with the thirst-quenching Coconut-Orange Refresher; Carb-Load with the superfoods in Sweet Potato Pie; Build Muscle & Recover with the protein-packed Red Bean Reviver; Wake up, caffeine free, with the Berry Bean Blast
    LanguageEnglish
    PublisherUlysses Press
    Release dateNov 17, 2014
    ISBN9781612434247
    Power Smoothies: All-Natural Drinks to Fuel Workouts, Build Muscle and Burn Fat

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      Book preview

      Power Smoothies - Corey Irwin

      Copyright © 2014 Keith Sebastian and Samuel Barnes. Design and concept © 2014 Ulysses Press and its licensors. All rights reserved. Any unauthorized duplication in whole or in part or dissemination of this edition by any means (including but not limited to photocopying, electronic devices, digital versions, and the Internet) will be prosecuted to the fullest extent of the law.

      Published in the U.S. by

      ULYSSES PRESS

      P.O. Box 3440

      Berkeley, CA 94703

      www.ulyssespress.com

      ISBN: 978-1-61243-424-7

      Library of Congress Control Number 2014943037

      10987654321

      Acquisitions Editor: Keith Riegert

      Managing Editor: Claire Chun

      Project Editor: Alice Riegert

      Consulting Editor: Matt Kadey

      Editor: Renee Rutledge

      Proofreader: Lauren Harrison

      Indexer: Sayre Van Young

      Layout: Lindsay Tamura

      Front cover and interior design: what!design @ whatweb.com

      Cover artwork: man © Ahturner/shutterstock.com; woman © Ahturner/shutterstock.com; smoothies © Liv friis-larsen/shutterstock.com

      NOTE TO READERS: This book has been written and published strictly for informational and educational purposes only. It is not intended to serve as medical advice or to be any form of medical treatment. You should always consult your physician before altering or changing any aspect of your medical treatment and/or undertaking a diet regimen, including the guidelines as described in this book. Do not stop or change any prescription medications without the guidance and advice of your physician. Any use of the information in this book is made on the reader’s good judgment after consulting with his or her physician and is the reader’s sole responsibility. This book is not intended to diagnose or treat any medical condition and is not a substitute for a physician.

      This book is independently authored and published and no sponsorship or endorsement of this book by, and no affiliation with, any trademarked brands or other products mentioned within is claimed or suggested. All trademarks that appear in ingredient lists and elsewhere in this book belong to their respective owners and are used here for informational purposes only. The authors and publishers encourage readers to patronize the quality brands mentioned and pictured in this book.

      For Patrick Sterns, a lifelong inspiration.

      CONTENTS

      FOREWORD

      INTRODUCTION

      SECTION ISMOOTHIES: THE ATHLETE’S DRINK

      CHAPTER 1Nourish the Body

      CHAPTER 2What Goes into Your Smoothie

      SECTION IIDRINK YOUR GREENS (AND REDS AND YELLOWS…): NUTRITION FACTS

      CHAPTER 3Fruits and Natural Sweeteners

      STAPLE FRUITS

      APPLES

      BANANAS

      ORANGES

      BERRIES

      BLACKBERRIES

      BLUEBERRIES

      RASPBERRIES

      STRAWBERRIES

      STONE FRUITS

      CHERRIES

      PEACHES AND NECTARINES

      PLUMS

      MELONS

      CANTALOUPE

      HONEYDEW

      WATERMELON

      TROPICAL AND EXOTIC FRUITS

      AÇAÍ

      COCONUT

      KIWI

      MANGO

      PAPAYA

      PINEAPPLE

      STAR FRUIT

      SAVORY FRUITS

      AVOCADO

      CUCUMBER

      TOMATO

      NATURAL SWEETENERS

      HONEY

      AGAVE SYRUP

      CHAPTER 4Greens, Herbs, Sprouts and Algae

      GREENS

      BEET GREENS

      CHARD

      DANDELION GREENS

      KALE

      SPINACH

      HERBS, SPROUTS AND…ALGAE?

      ALFALFA SPROUTS

      BASIL

      MINT

      PARSLEY

      SPIRULINA

      CHAPTER 5Starches, Grains, Seeds and Nuts

      STARCHES

      PLANTAINS

      SWEET POTATOES

      GRAINS

      OATS

      SEEDS

      QUINOA

      CHIA SEEDS

      FLAXSEEDS

      HEMP SEEDS

      NUTS

      ALMONDS

      PEANUTS

      WALNUTS

      CASHEWS

      CHAPTER 6Protein And Other Smoothie Supplements

      DAIRY-BASED PROTEIN SOURCES

      GREEK YOGURT (WHOLE FAT)

      COTTAGE CHEESE (LOW-FAT)

      EGG WHITES

      DAIRY-BASED PROTEIN SUPPLEMENTS

      WHEY PROTEIN SUPPLEMENT

      CASEIN PROTEIN SUPPLEMENT

      EGG PROTEIN SUPPLEMENT

      PLANT-BASED SUPPLEMENTS

      SOY PROTEIN SUPPLEMENT

      MIXED-PLANT PROTEIN SUPPLEMENTS

      RICE PROTEIN SUPPLEMENT

      BEANS

      WHITE BEANS

      LENTILS

      BLACK BEANS

      GARBANZO BEANS (CHICKPEAS)

      DECADENT EXTRAS

      CACAO

      SOUR CREAM (WHOLE FAT)

      CHAPTER 7Liquid Bases

      ALL-NATURAL SPORTS DRINK

      WHOLE DAIRY MILK

      ALMOND MILK

      HOMEMADE ALMOND MILK

      SOY MILK

      COCONUT MILK AND COCONUT WATER

      TEAS

      SECTION IIISMOOTHIE-BASED DIETS: USING SMOOTHIES TO LOSE WEIGHT OR GAIN MUSCLE

      CHAPTER 8Losing Weight with Smoothies

      CHAPTER 9Packing on Muscle Mass with Smoothies

      SECTION IVSMOOTHIE RECIPES

      CHAPTER 10Morning Smoothies

      ALMOND UP

      CHOWCHILLA COOLER

      FLORIDA SUNRISE

      BANANA BREAD

      BERRY MORNING PIE

      ESPRESSO BANANA BLAST

      MOCHA MORNING

      ESPRESS’ YOURSELF

      APPLE & CINNAMON OATMEAL DELIGHT

      SUNDAY MORNING GINGER SNAP

      CHAPTER 1120 Under 200: Fat-Busting Smoothies

      BLACK MAGIC

      HERBALICIOUS SPINACH

      WATERMELON RUSH

      LOW-FAT STRAWBERRY BANANA BLAST

      CANTALOUPE LIFTER

      MANGO-MINT ENERGY BOOSTER

      BERRY BLASTER

      GUAVA GOODNESS

      BERRY BODY DETOXIFIER

      PROTEIN POWERHOUSE

      TANGY STRAWBERRY LIMEADE

      SKINNY AVOCADO

      KAILUA SUNRISE

      CHOCOLATY DELIGHT

      ALMOND CRUSH

      SWEET BLACK BEAN

      CAN’T BE BEET

      AUTUMN SUNSET

      KIWI COOLER

      FAST AND HEALTHY BREAKFAST

      CHAPTER 12Carb-Loading Smoothies

      SWEET POTATO PIE

      GREEN GREEK

      PEANUT BUTTER–BANANA CHOCOLATE DREAM

      ALMONDO

      BETTER THAN PUMPKIN PIE SMOOTHIE

      BANANA-BLUEBERRY BLAST

      BEAN THERE DONE THAT

      GO NUTS!

      SWEET POTATO–ORANGE SMOOTHIE

      THANKSGIVING PIE SMOOTHIE

      CARIBBEAN APPLE

      WHITE BEANS & PEACH BLAST

      CREAMY MANGO & PAPAYA SMOOTHIE

      RICH CHOCOLATE BEAN COOLER

      SWEET POTATO PA-PIE-A

      CHAPTER 13Energy-Boosting Smoothies

      ORANGE-BANANA BOOSTER

      ON THE MANGO

      BERRY BURST

      SWEET POTATO–SPINACH SUNRISE

      KIWI KRUSH

      BERRY BEAN BLAST

      ICY RICE RUSH

      CHERRY, PINEAPPLE AND WHITE BEAN SMOOTHIE

      CHAPTER 14Protein-Enriched Post-Workout Smoothies

      DAIRY-BASED SMOOTHIES

      RASPBERRY CREAM

      POMEGRANATE PUNCH

      ANGEL’S EGGNOG

      MANGO MUSCLE

      STAR FRUIT SMOOTHIE

      PEACHES ’N’ CREAM

      PLUM BOX

      COCONUT-PINEAPPLE PASSION

      APRICOT CUCUMBER COOLER

      CUCUMBER AND BERRY BLEND

      KIWI-CUCUMBER REFRESHER

      PIÑA CU-LADA

      BLUES BLASTER

      SUMMER SALAD

      VEGETARIAN AND VEGAN SUPPLEMENT SMOOTHIES

      THE RED RED RED SMOOTHIE

      BLACKBERRY BONANZA

      CARIBBEAN BLISS

      CANTALOUPE FLUSH

      PEACH AND AVOCADO BREEZE

      CHOCOLATE MONSTER MILKSHAKE

      EASY BREEZY

      NECTAR OF THE GODS

      CHOCOLATE, STRAWBERRIES & SPICE

      SWEET BEANS ’N’ RICE

      SEPTEMBER SUN

      CHAPTER 1515 Over 500: Calorie-Dense Smoothies

      PB&G SMOOTHIE

      CHOCOLATE-ALMOND BURST

      AUTUMN’S CORNUCOPIA

      KINGSTON BLEND

      DREAMY AND CREAMY

      MIXING BOWL

      APRICOTS AND PROTEIN

      SAVORY STRAWBERRY

      EARTHY, SEEDY AND SAVORY

      COCONUT-OAT-MAC SMOOTHIE

      RED BEAN REVIVER

      SUMMER RUSH

      TROPICAL CARB LOADER

      AMOUR D’ÉTÉ

      GREEN CHARGER

      CHAPTER 16Evening Smoothies

      CHERRY SLUMBER

      CHAMOMILE CRUSH

      MILKY WAY

      ORANGE-PINEAPPLE CHAMOMILE TEA

      SPINACH AND SPIRULINA SLEEPY TIME

      COCONUT SPINACH SPIKE

      CASEIN-HEAVY BEDTIME SMOOTHIES

      STRAWBERRIES ’N’ CREAM

      GREEN DREAM

      KING KONG

      SLEEPER CAR

      SUN BELT

      CHAPTER 17Anti-Inflammatory Smoothies

      INFLAMMATION ERASER

      CHEERY CHERRY

      LEAFY GREENS & GREEN TEA

      A SPLICE OF SPICE

      LAVA-CADO SMOOTHIE

      GREEN, ORANGE & SPICY SMOOTHIE

      BLUEBERRY-BASIL BEET BLAST

      WALNUT-AVOCADO SMOOTHIE

      CHERRY-BANANA INFLAMMATION BLASTER

      THE RED INFLAMMATION REDUCER

      CHAPTER 18Hydrating Smoothies

      COCONUT-ORANGE REFRESHER

      TROPICAL WATERMELON

      REFRESHING MELON

      MANGO-ORANGE QUENCHER

      COOLING CUCUMBER

      STRAWBERRY-COCONUT COOLER

      PEACH PASSION

      SOUTHERN LIMEADE

      MANGO-ORANGE ELECTROLYTE SMOOTHIE

      GINGER-LEMON THIRST QUENCHER

      FRESCA SUBLIME

      RASPBERRY LIMEADE

      LEMON ELECTROLYTE SMOOTHIE

      NO-SLUMBER CUCUMBER

      ORANGE–SWEET POTATO RECHARGER

      CELE-RECHARGE

      NO-CRASH COCONUT

      CHAPTER 19Immune-Boosting Smoothies

      COLD BUSTER

      BETA-CARA-COOLER

      SWEET WINTER MORNING

      GOOD DAY BERRY ELIXIR

      TANGY BOOSTER

      POM UP

      RHYMES WITH ORANGE

      BOX OF BUDGIES

      PAPAYA SOOTHER

      EARTHLY DELIGHTS

      TURN UP THE TURNIP

      STRAWBERRY COCOA

      FRESH C FOOD

      EDEN’S ORCHARD

      MEAN AND GREEN

      CHAPTER 20Smoothies for the Long Run

      MORANGO FRESCO

      TWO CUPS OF BERRIES

      PROTEIN AND ANTIOXIDANTS, UNITE!

      ANTIOXIDANT INFUSER

      LATE DATE

      SWEET BERRY ELIXIR

      APPLE OF MY EYE

      CHOCOLATE AÇAÍ

      TRIPLE A

      PUMPKIN LATTE SMOOTHIE

      AÇAÍ BREEZER

      THE TRIPLE B (BERRY BRAIN BOOSTER)

      DR. APPLE

      INTENSITEA

      VISION-BOOSTING SMOOTHIES

      SWEET BEET

      MAIKA’I MAKA

      SIGHT FOR SORE EYES

      THROUGH THE LOOKING GLASS

      SING SWEETLY

      FURTHER READING

      ACKNOWLEDGMENTS

      ABOUT THE AUTHORS

      FOREWORD

      My inspiration to drink green smoothies came from reading Green for Life by Victoria Boutenko in 2007. My passion for the humble green drink and knowledge of the human body resulted in the writing of my first book, The Green Smoothie Bible, which was published in 2012. The reason I love green smoothies and continue to drink them for breakfast is that they see me through all the way to lunchtime, and they are just so convenient to make and transport. My smoothie combinations provide me with fiber, fruit-based carbohydrates, good fats, plant-based proteins, vitamins, minerals and antioxidants—consumption of which results in stable blood sugar and satiation.

      As a physical therapist I see athletic injuries of all ages on a daily basis, and in addition to my treatments, I also make nutritional recommendations that include adequate hydration and staying away from processed foods. I also advise seeking out protein sources as close to their natural state as possible, such as organic dairy products, legumes, nuts, seeds and leafy greens, all of which are easy to digest and are perfect for soft tissue healing and performance.

      Power Smoothies is a resource I highly recommend for athletes of any age or ability who wish to complement their workouts with a nutritional guidebook that is focused on the use of whole foods and high-quality protein powders, instead of synthetic supplements and meat-based proteins. The recipes are useful and beneficial because they provide calorie- and macronutrient-data for fat, protein and carbohydrate. I like the fact that the recipes are varied, are practical single servings and contain many interesting ingredients to tempt the palate and nourish the body.

      —Kristine Miles

      INTRODUCTION

      Stop in at a chain smoothie bar or your local convenience store and you’re bound to find ready-to-drink protein smoothies geared toward packing on muscle as quickly as possible. The only problem: Many of these calorie-packed solutions are nowhere near healthy options. Sure, they’ve got all the necessary calories, protein, fats and carbs to effectively put on muscle, but with heavy doses of sugars and chemicals, they tend to do as much damage as they do good. This book presents the alternative option for athletes looking to increase muscle mass, stamina and general well-being: healthy, all-natural, protein-rich smoothies that nourish your entire body, including your muscles.

      The recipes in this book were constructed through years of careful experimentation and research. When the two of us started training together in 2008, we found that, although fitness nutrition was a well-trodden topic, there were very few options for athletes looking to maximize athletic performance and muscle-building while still nourishing their bodies with superfoods like kale, berries and sweet potatoes, which made up the most of our individual diets. Though neither of us was vegan, or even vegetarians for that matter, we both believed deeply in diets that minimized animal products and processed foods and maximized a range of plant-based foods, particularly the healthy greens, yellows and reds of the vegetable kingdom.

      Brendan Brazier’s 2007 book, Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life, and Victoria Boutenko’s Green for Life became an integral part of our everyday diet and fitness routines. And over the last several years we began to develop an entirely new approach to muscle recovery and fitness.

      For the last five years, we’ve lived and preached the benefits of green smoothies—blended superfood drinks that incorporate not only fruit but also leafy green vegetables into the mix. A homemade combination of some of the most nutritious foods on the planet, from wild blueberries and papaya to bore kale and dandelion greens, creates an energizing, rejuvenating, hunger-eliminating drink with a myriad of health benefits. Green smoothies have been linked to positive effects, including positively altering mood, energy levels, the immune system and even skin, hair and nail health. As part of a nutrient-dense diet, they can also help regulate digestion and encourage weight loss. And the potent antioxidants, vitamins and minerals in each sip have been proven to help fight diseases from osteoporosis to certain forms of cancer. Green smoothies are simply life-changing.

      Our goal is to meld two distinct smoothie types—superfood green smoothies that promote better health and protein-rich smoothies that build muscle, nourish the body and fill you up, so you don’t turn to quick, unhealthy recovery foods. Brought together, we believe athletes of all levels can benefit from the incredible healing properties of nature’s bounty while achieving the strength and fitness goals they’ve set out to conquer.

      SECTION I

      SMOOTHIES: THE ATHLETE’S DRINK

      ONE

      NOURISH THE BODY

      Exercise is only part of the equation when it

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