Courtenay Brown

Last week, I mentioned my Lean1 smoothie that I made at camp. My teammates confirmed what I already knew, which is that my smoothie is delicious! It tastes like a brownie sundae but is a little better for you . Here it is:

Brownie Sundae Recovery Healthiness!

2 scoops Cookies n Cream Lean1
1 large Banana (either fresh or frozen)
1/2 cup frozen Blueberries
1/4 cup nonfat plain Yogurt
1/2 cup nonfat Milk
6 ice cubes
1/2 cup water

I put it all in the blender and voila… recovery! This recipe makes about 3.5 cups, enough to share with your workout partner OR you can be like me and have the whole thing yourself. Here’s the basic nutrition breakdown:

462 calories (give or take a few, depending on the size of your banana)
70g carbohydrates
including 9g dietary fiber
29g protein
7g fat

A few comments and remixes:

-My primary aim with this smoothie is to get protein and calories in during my 30 minute recovery window. This recipe doesn’t provide the 4:1 carb:protein recovery ratio that’s been popularized by products like Endurox. If you’re concerned about this you can eliminate the milk and yogurt and add another half cup of water and half cup of blueberries, which would put you at 4:1 and it is still delicious. For me, I like the dairy and I have found I still respond well to a lower carb:protein ratio.

-On days when I have light workouts or a day off and I don’t need as many calories, I make a “light” version of this recipe to have either post-workout or as an afternoon snack… Lean1, a banana, 10 ice cubes, and about a cup of water. This adds up to 350 calories, 50g carbs / 7g dietary fiber, 21g protein, and 7g fat.

-The reason I like using Lean1 as a protein powder in smoothies is I think that it has the best combination of ingredients and nutrients out there. I had great success with the product last year when I used it to get down to my ideal race-weight for my A-priority races. The product is very effective for weight-loss. But, I also think it’s great as a quick and tasty source of protein, and since it’s a powder it necessitates simultaneous fluid intake, so it’s perfect for use in a recovery shake. And, side bonus, if I creep closer to my race weight over the next couple of months, that will be a-ok with me!