Smoothies as we all know are a convenient way to get the superb nutrition of things like kale and spinach without the taste of it. However, a key point is the actual nutrition of the mixture. How much should put of this? Am I getting enough of this? Am I getting to much of this? Valid questions that can be answered in simple yet extensive research.
For the purpose of this post, I will focus on the most key nutrients in muscle growth which include:
Magnesium(M): Improves sleep quality, promotes muscle relaxation and prevents cramps
Iron(I): Regulates metabolism and brings oxygen to my muscles
Calcium (Calc): Actin and Myosin, proteins providing energy for proper muscle function
Vitamin D(VD): Improves immune function, strengthens bones, and helps build testosterone
Protein(Pro): Contains several amino acids for building and repairing muscles
Potassium(Pot): Cramp reduction due to it helping in the transportation of water
Carbohydrates (Carb): Provides the body with an important energy source; improves repair
Vitamin B12 (VB12): Build red blood cells for carrying oxygen to muscles; Metabolize fats and proteins
The first group is dark leafy greens
| Spinach – Per 100g M: 79.0mg I: 2.7mg Calc: 99.0mg VD: ~ Pro: 2.9g Pot: 558mg Carb: 3.6g VB12: 0.0mcg Sugar: 0.4g | Kale – Per 100g M: 34.0mg I: 1.7mg Calc: 135mg VD: ~ Pro: 3.3g Pot: 447mg Carb: 10.0g VB12: 0.0mcg Sugar: ~ | Beets – Per 100g M: 23.0mg I: 0.8mg Calc: 16.0mg VD: ~ Pro: 1.6g Pot: 325mg Carb: 9.6g VB12: 0.0mcg Sugar: 6.8g | Celery – Per 100g M: 11.0mg I: 0.2mg Calc: 40.0mg VD: ~ Pro: 0.7g Pot: 260mg Carb: 3.4g VB12: 0.0mcg Sugar: 1.8g | Rapini – Per 100g M: 22.0mg I: 2.1mg Calc: 108mg VD: ~ Pro: 3.2g Pot: 196mg Carb: 3.1g VB12: ~ Sugar: 0.4g |
The second group is cruciferous veggies
| Cabbage – Per 100g M: 12.0mg I: 0.5mg Calc: 40.0mg VD: ~ Pro: 1.3g Pot: 170mg Carb: 5.8g VB12: 0.0mcg Sugar: 3.2g | Bok choy – Per 100g M: 19.0mg I: 0.8mg Calc: 105mg VD: ~ Pro: 1.5g Pot: 252mg Carb: 2.2g VB12: 0.0mcg Sugar: 1.2g | Kale – Per 100g M: 34.0mg I: 1.7mg Calc: 135mg VD: ~ Pro: 3.3g Pot: 447mg Carb: 10.0g VB12: 0.0mcg Sugar:~ | Broccoli – Per 100g M: 21.0mg I: 0.7mg Calc: 47.0mg VD: ~ Pro: 2.8g Pot: 316mg Carb: 6.6g VB12: 0.0mcg Sugar: 1.7g |
The third group is nuts, nut butter, and seeds
| Natural Peanut Butter – Per 100g M: ~ I: 2.2mg Calc: 62.5mg VD: ~ Pro: 21.5g Pot: 625mg Carb: 21.9g VB12: ~ Sugar: 3.1g | Almond Butter – Per 100g M: 303mg I: 3.7mg Calc: 270mg VD: ~ Pro: 15.1g Pot: 758mg Carb: 21.2g VB12: 0.0mcg Sugar: 4.9g | Flax seeds – Per 100g M: 402mg I: 3.14 Calc: 286mg VD: ~ Pro: 18.6g Pot: 857.1mg Carb: 28.6g VB12:0.0mcg Sugar: 0g |
| Chia seeds – Per 100g M: 340.3mg I: 4.6mg Calc: 630mg VD: ~ Pro: 17g Pot: 407mg Carb: 42g VB12: 0.0mcg Sugar: 0g | Sesame seeds – Per 100g M: 356.7mg I: 8.9mg Calc: 970mg VD: ~ Pro: 18g Pot: 468mg Carb: 23g VB12:0.0mcg Sugar: 0.3g |
The fourth group is milk/milk alternatives
| Skim Milk – Per 100g M: 11mg I: 0.0mg Calc: 204mg VD: ~ Pro: 3.4g Pot: 166mg Carb: 4.9g VB12: 0.4mcg Sugar: 4.9g | 1 Percent Milk – Per 100g M: 11.0mg I: 0.0mg Calc: 119mg VD: 1.3mcg Pro: 3.4g Pot: 150mg Carb: 5.2g VB12: 0.4mcg Sugar: 5.2g | Almond Milk – Per 100g M: 16.4mg I: .22mg Calc: 450mg VD: 3.75mcg Pro: 1g Pot: 35mg Carb: 1g VB12:~ Sugar: 0g | Soy Milk – Per 100g M: 24.6mg I: .33mg Calc: 20mg VD: 0mcg Pro: 3.3g Pot: 118mg Carb: 6g VB12: ~ Sugar: 4g |
The fifth group is berries
| Raspberries – Per 100g M: 22.0mg I: 0.7mg Calc: 25.0mg VD: ~ Pro: 1.2g Pot: 151mg Carb: 11.9g VB12: 0.0mcg Sugar: 4.4g | Blueberries – Per 100g M: 6.0g I: 0.3g Calc: 6.0g VD: ~ Pro: 0.7g Pot: 77.0mg Carb: 14.5g VB12: 0.0mcg Sugar: 10.0g | Strawberries – Per 100g M: 13.0mg I: 0.4mg Calc: 16.0mg VD: ~ Pro: 0.7g Pot: 153mg Carb: 7.7g VB12: 0.0mcg Sugar: 4.9g | Grapes – Per 100g M: 5.0mg I: 0.3mg Calc: 14.0mg VD: ~ Pro: 0.6g Pot: 191mg Carb: 17.1g VB12: 0.0mcg Sugar: 16.2g |
The sixth group is additionals
| Spirulina – Per 100g M: 19.0mg I: 2.8mg Calc: 12.0mg VD: ~ Pro: 5.9g Pot: 127mg Carb: 2.4g VB12: 0.0mcg Sugar: ~ | Banana – Per 100g M: 27.0mg I: 0.3mg Calc: 5.0mg VD: ~ Pro: 1.1g Pot: 358mg Carb: 22.8g VB12: 0.0mcg Sugar: 12.2g |
The final group is a whey protein selection
| OPTIMUM NUTRITION GOLD STANDARD 100% Whey Protein Powder – Per 100g |
| M: ~ I: .72mg Calc: 263mg VD: ~Pro: 79g Pot: ~ Carb: 9.87g VB12: ~ Sugar: 3.29g |
To make it easy, I will provide one simple smoothie option
| 20g of Spinach 10g Kale 30g of Cabbage 50g of Natural Peanut Butter 10g of Chia Seeds 250g(1 Cup) of Skim Milk 10g of Strawberries 10g of Raspberries Roughly 125g of Banana 33g of Whey Protein |
This smoothie will provide:
| Magnesium: 87.83mg Iron: 2.7676mg Calcium: 740.44mg Vitamin D: 0mcg Protein: 48.51g Potassium: 1005.9mg Carbs: 36.0771g Vitamin B12: 1mcg Sugar: 16.8557g |
Comparing these numbers against the Daily Value(DV) and you are able to see the power of a nutritional smoothie
Overall, mixing the correct ingredients into a smoothie is a creative, tasteful, and nutritiously mindful process that can result in something like above.
Small side note, you won’t get any results of making smoothies if you don’t work out
Occurences in PC Tech 