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My Favorite Post Training Smoothie! « Mathieu O'Halloran's Blog


My Favorite Post Training Smoothie!

Hey readers – theres this cliché saying out there that you are what you eat! As endurance athletes, nutrition is very important, particularly since we EAT MORE. I find to many mortals look at food in a “will this make me skinny or fat?” attitude….

My attitude, “how much protection and nourishment will this give me?”

In this blog, I will ramble about what I love to have immediately following a workout, A TROPICAL FRUIT SMOOTHIE! Since I live in the Philippines, it happens to be regularly ~30 degree’s Celsius @ 8am on most days, so hydration and staying cool are always on my mind!

A fruit smoothie provides all of that and more, the dense vitamin content protect my immune system thats often compromised due to accumulated fatigue. Its quick to make, cheap and wont fill me up to much before I have a small meal later on, versus one big meal; never being too full is key when doing several workouts in a single day!

In modern society, there is an obsession with protein! While I concur protein is crucial, its not because a bit is good that whole lot more is better! In fact, it can be the opposite!

I go for balance, proportion and taste.
Here is my FAVORITE smoothie:
The cinnamon-banana-mango-kiwi combo!

For 2 servings:

-8 blocks of ice
-2 large banana’s
-1 large mango
-1 large kiwi
-4 table spoon’s of ground cinnamon
-Enuff water to fill up the cranks in between

Split all into 2 and cram into a blender or Magic Bullet.

You really have to taste it to appreciate it as much as I do! Especially since the Philippines has WORLD CLASS fruits, particularly Mangoes which are are dirt cheap! I can easily have 2-3 of these each day!

As a matter of fact, its rumored that the Mangoes from the Island Province of Guimaras are exclusively shipped to the White House and Buckingham Palace! They are that good!

The ‘magic’ ingredient in this is the ground cinnamon. It adds kick to the taste as well to hide any imperfection with the fruit, especially if its over/under ripped – which is why so many restaurants/resorts actually put in white sugar in their shakes. Cinnamon is an healthy alternative for those with a sweet tooth!

Ground Cinnamon Nutritional value per 100 g.

Principle Nutrient Value Percentage of RDA

Energy: 247 Kcal 12%
Carbohydrates: 50.59 g 39%
Protein: 3.99 g 7%
Total Fat: 1.24 g 4.5%
Cholesterol: 0 mg 0%
Dietary Fiber: 53.1 g 133%

Folates: 6 µg 1.5%
Niacin: 1.332 mg 8%
Pantothenic acid: 0.358 mg 7%
Pyridoxine: 0.158 mg 12%
Riboflavin: 0.041 mg 3%
Thiamin: 0.022 mg 2%
Vitamin A: 295 IU 10%
Vitamin C: 3.8 mg 6%
Vitamin E: 10.44 mg 70%
Vitamin K: 31.2 µg 26%

Sodium: 10 mg <1%
Potassium: 431 mg 9%

Calcium: 1002 mg 100%
Copper: 0.339 mg 38%
Iron: 8.32 mg 104%
Magnesium: 60 mg 15%
Manganese: 17.466 mg 759%
Phosphorus: 64 mg 9%
Zinc: 1.83 mg 17%

Carotene-ß: 112 µg
Crypto-xanthin-ß: 129 µg
Lutein-zeaxanthin : 222 µg
Lycopene: 15 µg

Okay, will you may never/should NOT take in 100g of Cinnamon at once, this gives you an idea of all its goodness!

Cinnamon is also one of the most dense foods in anti-oxidant strength of all the food sources in nature – More facts can be found —> HERE

Traditional liquid nutrition such as protein powder shakes has its dark sides. For one, its advisable to never drink that many calories at once, as your body doesn’t ‘register’ it as real food which makes is feasible to OVER-eat. To be scientific, since your NOT chewing, very few enzymes (saliva) are secreted by your tongue/jaw which are supposed to be swallowed at the same time.

Many mainstream protein powder’s tend to be saturated with preservatives, stabilizers and has been grounded down into a fine powder after mixing which may have compromised significantly the nutritional potency with this process which has for the simple goal of having an exact number of protein/Carb/Vitamin/Mineral per scoop so that it conforms with the FDA.

I my opinion, 99% of protein powder shakes are FAST FOOD.
And of course, they tend to give STINKY FARTS ;)

The best foods in the world are synonymous with being fresh, whole and organic. Protein powder is processed, partially synthetic and refined.

Anyway, hope you get the chance to try out this recipe! I experiment with various flavors here and there but this one is BY FAR my favorite and go-to smoothie!

Please leave your comments on the forum.