ITS GREEN BUT TASTES GOOD: SMOOTHIE

This smoothie is VERY nutrient dense (that means it is good for you) and will keep your feeling awesome for the day. It is also filling, so if you can get one of these in the morning, it should set you up for the day and fill you up until lunchtime.

You can have this smoothie first thing in the morning or just after a workout if you workout early in the mornings. If you do not have time to make it in the mornings, either get up earlier or be prepared and make it the night before, so in the morning you can grab it and go. 

In addition to my morning smoothie, I have also been juicing fruit and veg in the mornings before I go to coach at 0600. I drink my micronutrient dense juice while I am coaching and feel as though I have enough energy to do a workout after coaching a few hours later if I still feel tired I will also have a coffee before my workout. I also drink BCAA's during my workout to avoid muscle breakdown. 

Straight after the workout, I will eat my smoothie, I will add some carbohydrate (powdered oats) to the smoothie to replace my glycogen stores, particularly if I plan on training twice that day. This works well for me and keeps me fueled for the rest of the day, without getting tired later on. 

This might not fit into your schedule, or be far to many calories so you need to find what works for you. 

HOW TO MAKE A DELICIOUS NUTRIENT DENSE SMOOTHIE

You will need a powerful blender, we want to make this smoothie chunky so that you have to chew it, this will get digestive enzymes flowing in your mouth which helps with digestion. 

The amounts are not 100% specific unless you want to measure out everything to work out the macronutrient breakdown, this is easy to do once, then repeat every morning. 

>>Consistency is key to nutritional success<<

You can adjust the quantities of your smoothie to your taste and nutritional requirements, if you struggle to finish the whole thing, then use less ingredients for next time. 

I have split the quantities into two options one for a large person or person looking to gain muscle and the second for a smaller person or person looking to lose fat/muscle. 

Stage 1

Blend the following ingredients until smooth, the consistency will be thick because you want to chew it! If you need a little bit more fluid add tap water. Use Organic where possible or if you are still having digestive issues (if you can afford it). Do not stress out if you can not afford to get all organic ingredients, however! 

* Tinned Organic FULL FAT Coconut/Almond milk half/quarter of a Tin or approx 15oml 

* Avocado half/quarter

* Spinach/kale/Dark leafy greens - couple of handfuls 

* Unflavored powdered super greens, I use ‘The Protein Works’ and add about 2 teaspoons worth. 

* Pinch of ‘Posh' rock or sea salt (not table salt), rock salt has beneficial minerals within it, whereas common table salt does not. 

* Teaspoon of Cinnamon, cinnamon helps to stabilise your blood pressure and can reduce the Glycemic index of food- that does not totally justify eating cinnamon buns though. 

* Whey Isolate Protein Powder 1/2 scoops (I have been using ‘The Protein Works Extreme’ which contains glutamine and some added digestive enzymes to help with digestion (to avoid excessive farting) 

* Optional extra superfoods, tablespoon of mixed seeds (I use the omega seed blend), chia seeds, goji berries, cholera powder. 

**Blend for a min or so until smooth and thick, if ou need to add any more fluid then add some water. But IT SHOULD BE THICK then… 

Stage 2

Do not excessively blend in the following ingredients so you keep the smoothie thick and crunchy. 

* 3-5 Brazil nuts, it is recommended that you keep Brazil nuts frozen and in the shell to keep them from growing mould, however, I have not gone to this extreme yet. If you are having digestive issues then you might want to. 

* Handful of soaked almonds. Again soaking your almonds in water the night before will help with digestion, drain and discard the fluid, you can do this in bulk and keep them for a few days at a time. But unsoaked almonds will be fine.  

* Organic Coconut flakes 1-2  pinches. 

* Organic Caco nips 1-2 tablespoons. 

That is it, your smoothie should be thick and crunchy and you will need a spoon to get it out of the blender or pot. 

It will be green but should taste very nice, if you want to add more sweetness then you might want to adjust the protien powder that you use. 

Let me know what you think, take a pic of your smoothie and tag me in @thefitnessmasters

>>Consistency is key to nutritional success<<