• Julia Stevens MPH, RDN, CPT

Smoothie for My Sportie


We are in full on winter sport season here - basketball, volleyball, horse back riding (yes, even in the winter!), and gymnastics. Keeping the kiddos fueled well between school and practices can be hard, but I've found smoothies are a great option for us. They are fantastic options for a before practice snack or post game recovery for your busy, young athletes. The one I'm sharing is chocked full of nutrients, all important parts of fueling and recovery for a long hard practice.

I prefer home made smoothies to store bought because I like to control the individual ingredients and make sure that the added sugar is limited and the nutrients are maximized. And because this is pretty simple, its easy to whip up on the fly, and drink on the run.

I start with frozen fruit. We like medleys over individual fruits, but any frozen fruit will do. If you'd rather use fresh fruit, just add ice. This is a great option when you need to clean out the fridge and have some fruit that's on the verge of going bad. Also, the kids that won't eat the spot on the strawberry will never know once its blended up into juicy goodness :)

Then, add a protein source. Sometimes we add a protein powder, but lately, we've enjoyed Greek yogurt because it adds some creaminess as well. I love the lower sugar Greek yogurts out there right now too! YQ, Simply Chobani, and 2 Good are few that we've tried and loved.

Third, you'll need a liquid to thin it out a bit. I like using Mott's Sensibles because its already lower in sugar. You could use regular juice, milk, or a non dairy milk as well.

Lastly, I like to add a spoonful of flaxmeal. Flax adds some fiber as well as a plant based source of Omega 3 Fatty Acids, something my kids for sure don't get enough of on a regular basis.

That's it! Throw it all in a blender and you're off. This is packed with vitamin C, potassium, fiber, vitamin A, omega 3 fatty acids, a good dose of protein, some naturally occurring sugar (gets their energy up for practice), and so much more. You can whip this up ahead of time and store it in the fridge. I've also added it to popsicle molds for a yummy treat post practice or on a hot day. It's also great for building up their immune systems and helping them get over a cold or virus.

Enjoy and let me know what you (and your little sports enthusiasts) think!

Julia

xoxo

#kidfriendly #healthylifestyle #healthyhabits #healthysnack #kids

8 views

Follow Active Nutrition on social media

  • Facebook Social Icon
  • Instagram Social Icon
  • Pinterest Social Icon
  • YouTube Social  Icon

© 2023 by The Plan. Proudly created with Wix.com