MY POST WORKOUT SMOOTHIES
By: Nathan Chi Lam

Every Personal Trainer will tell you that diet and nutrition is half the battle when it comes to either weight loss or muscle gain. As a Trainer myself i also agree with that statement, i do believe i wouldn't be as fit and healthy as i am if i ate McDonalds big macs or pizza hut after my workouts. Studies now show that if you can get your protein in within an hour after your workout you will be able to absorb more of it into your body. For the past 10 years i have rarely ever skipped my post workout smoothie, for me its kinda like my treat after all that hard work and sweating in the gym. Whatever style of workout or sport you are doing , having a smoothie after your activity will greatly benefit you. For my smoothies its not just about getting the protein in but also packing as much nutrition into the drink as possible to fulfill my daily requirements. Getting those antioxidants, phyto nutrients and also healthy oils are equally as important as the protein for muscle recovery, energy recovery and also for keeping the skin, bones and hair healthy as well.
For each smoothie i make i usually make sure i get at least 25-30 grams of protein in. Before buying a type of protein make sure you check the ingredients and nutrition info in the back to see how many grams your getting per serving. Its also good to check if there are any unnatural, GMO ingredients or carbohydrates in it as well, If there are i would stay away from it.
Here are a few of my post workout smoothies that i have on a daily basis.

GREEN SMOOTHIE
1.one handful of raw spinach or kale
2.a quarter raw avocado
3.1 scoop of vegan protein powder
4.2 tsp of chlorella powder
5.1 tsp of chaga mushrooms
6.2 tsp of chia seeds
7.half of a banana
8.1.5 cup of sweetened almond milk
9.1 tsp of organic olive oil

BERRY SMOOTHIE
1.1 small cup of wild blueberries
2.5 strawberries
3.1 small cup of grapes
4.half of a banana
5.2 tsp of chia seeds
6.1 tsp of gotu kola powder
7.1 scoop of New Zealand whey protein powder
8.2 tsp of organic coconut oil
9.1.5 cups of sweetened almond milk