smoothie help for the culinary idiot

[RockChickRides]

Witeowl mentioned green smoothies - I say give them a try! Granted they're funky to look at, but they taste great and were my go-to for post-training run recovery. My "recipe" ratio is 60% greens (I prefer baby spinach or kale) to 40% fruit (I like pineapple, mango, peaches, strawberries) mixed with coconut water and hemp powder (or another protein powder) and some chia seeds. Blend the greens and coconut water first and then add in the other ingredients. I've turned lots of folks onto green smoothies once they get past the visual!

[Pan Dulce]

My smoothie has banana in it, but you can substitute, of course. I use a scoop of protein powder, 1 cup of unsweetened vanilla almond milk, 4 strawberries, half of the dreaded banana, a small handful of blueberries, and a tablespoon of agave to sweeten. The almond milk and agave give it the right amount of sweet without the sugar. Yuuuuum! It's just under 300 calories, I believe.

[spokewench]

Ok I'm rather confused. You are called the twig - you are 5'5" and 110 to 115 Which is really really light, too light if you ask me. Why do you need to lose 5 pounds before a ride? YOu do not. So, eat some mashed potatoes and gravy - you certainly don't need to go on a liquid diet.

spoke

[sgtiger]

I'm with Spoke, why do you need to lose 3-5 lbs? It sounds like you're already a bit below your ideal weight for your height. And please, I do not mean it as an attack. I'm just curious as to why you feel the need to lose any weight at all.

[kenyonchris]

I'm with Spoke, why do you need to lose 3-5 lbs? It sounds like you're already a bit below your ideal weight for your height. And please, I do not mean it as an attack. I'm just curious as to why you feel the need to lose any weight at all.

I feel better a little lighter. I have a tiny frame. I get many more nutrients from smoothies than the diet coke and lucky charms I live on if I am not on my "bike" diet....did I say I eat like a 5 year old? I feel *better* but I have to say my smoothies suck. I don't love the way I look 5 lbs lighter, it is a little on the greyhound side, but I certainly feel better.
And, I stick to smoothies for breakfast (or oatmeal for breakfast) smoothie for lunch and dinner is fair game. Beer and fajitas!

[Biciclista]

ok, you are preparing for a big important ride by cutting calories? am i hearing you right?

what do you suppose is going to come off first? Muscle. work hard and burn it off but do not decrease intake!

Do not confuse dieting with getting fit for a hard ride.
Good luck!

ps i re read your post. Eat better, you'll feel better. you're not a 5 year old; use the discipline you use riding on how you eat too.

[channlluv]

I've had kidney problems in the past, so my doctor has advised me to stay away from protein powders. My smoothie starts with a half-cup of pure concord grape juice (I buy Trader Joe's store brand or Knudsens' Just Concord), then a cup of frozen blueberries, a cup of frozen strawberries, a banana, and then a kiwi or two, some pear, a small apple, some pineapple, or maybe some raspberries, depending, then TWO BIG HANDFULS OF BABY SPINACH. Top of with water and blend, split between two water bottles - in my blender this makes about 30 ounces.

You could also add nuts, but I prefer to get the satisfaction of chewing those.

I've never calculated calories, but this is what I drink on my long rides (I keep it in an insulated lunch bag in my car and stop for a few minutes ever ten miles to take a few swigs) and as my recovery drink on the way home.

The spinach is a good source of protein. The only thing I need to watch out for is the high sugar content of the fruit, so I try to stick with mostly low or medium sugar stuff.

The grape juice and blueberries totally dominate the spinach in color. I'm drinking a dark purple slushie, and it's delicious.


I read in Self magazine today that you're supposed to divide your body weight by two and that's the number of ounces of protein you're supposed to eat every day. I wonder how many ounces of protein is in spinach.

Roxy

[kenyonchris]

ok, you are preparing for a big important ride by cutting calories? am i hearing you right?

what do you suppose is going to come off first? Muscle. work hard and burn it off but do not decrease intake!

Do not confuse dieting with getting fit for a hard ride.
Good luck!

ps i re read your post. Eat better, you'll feel better. you're not a 5 year old; use the discipline you use riding on how you eat too.

No, no....I am subbing a smoothie for uh, Lucky Charms and diet coke (my usual breakfast) and pretzels and diet coke for lunch. I WILL lose weight, because I am increasing my riding, but calorie for calorie I don't lose much. In fact, I probably increase it, because of the bars and gels I consume riding. Nutritionally speaking, the smoothies are an improvement to my usual diet. I do feel better when I am on this particular course, because I am eating better (maybe not optimally). But my smoothies are poor, thus the question. Weight loss is not the goal, it is the biproduct.
I have a personal trainer's license, have been helping athletes for years. I understand caloric needs and functions. I have an athletic, cut body (not bad for 39 years old!!) from proper cross training, lifting, and, of course, biking. Nutritionally, I take my vitamins but heartily admit to being a nutritional disaster (like stretching, I don't stretch much either...do as I say and all that). Trust me, the smoothies are a step up.