pre-post workout

[Ginks]

What is a good pre/post- workout supplement?   I am looking to tone and slim down. I haven't really seen any results at the gym since January.

[Paxiled]

Just to note, smoothies aren't a supplement, it's just another way to eat.  And probably not the best way to eat.  bodybuilders do this sort of thing, but then, they do a whole lot of things.  I would say your workout probably isn't the right one for you and your diet is probably not the right one for you, which is why you're not seeing results.  

[gymdandee]

Ultimate Smoothie
In a blender, combine 1 scoop whey protein powder, 1/2 cup plain yogurt, and 1/2 cup 2% milk or nut milk
Add Fruit
Pick 1 or 2 (fresh or frozen):
Banana, berries, pear, orange, apple, mango, pineapple (1 1/2 cups total)
Remove peels (if not edible), cores, and pits as needed; Cut into 1-inch chunks
Add Vegetable

Pick 1 or 2:
Kale, spinach, beet, parsley, romaine, carrot, cucumber, watercress (1/2 cups total)
Remove any ribs, cores, and tough stems or peels; Chop roughly

Add Thickener

Pick 1 or 2 (optional):
Peanut or almond butter, cashews, walnuts, rolled oats, avocado (1 to 2 Tbsp)
Use to give your smoothie great texture and a bonus dose of nutrients

Add Health Boost

Pick 1 or 2 (optional):
Green-tea powder, Turmeric, ground flax, psyllium husk (1/4 tsp to 1 Tbsp)
Add green tea or turmeric (use 1/4 tsp) for antioxidants, and add flax and psyllium (use 1 Tbsp) for fiber

Add Flavor Boost

Pick 1 or 2 (optional):
Ground cinnamon, grated fresh ginger, vanilla extract, honey, maple syrup (1/4 to 1/2 tsp)
Blend in a small amount to add new layers of flavor; Then adjust to taste

Finish

Add 1/4 to 1/2 cup ice or water. Blend until smooth.

[gymdandee]

Breakfast and Post-Workout Smoothies PART 3

Anytime
Smoothies

Banana Coconut Smoothie

Vanilla Whey protein
1 cup unsweetened coconut milk

3 tbsp unsweetened shredded coconut

½ frozen banana

1 tsp coconut extract

5 ice cubes

Berries and Cream Smoothie

Vanilla Whey protein
1 cup unsweetened almond milk

½ cup low-fat cottage cheese

½ cup frozen strawberries

½ cup frozen blueberries

2 tbsp flaxseed meal

5 ice cubes

Chocolate Covered Strawberry Smoothie

Whey Chocolate protein
1 cup unsweetened chocolate almond milk

1 cup frozen strawberries

2 tbsp flaxseed meal

stevia (to taste)

5 ice cubes

Chocolate Lover’s Smoothie

Whey Chocolate protein
1 cup unsweetened chocolate almond milk

1 tbsp pure cocoa powder
(I suggest Navitas Brand Cacao Powder )
1 tbsp natural peanut butter

½ frozen banana

½ tbsp extra virgin coconut oil

stevia (to taste)

5 ice cubes

Chocolate Orange Smoothie

Whey Chocolate protein
1 cup unsweetened chocolate almond milk

½ cup low-fat cottage cheese

1 orange (peeled and all skin removed)

2 tbsp flaxseed meal

stevia (to taste)

5 ice cubes

Cinnamon Roll
Supreme Smoothie

Vanilla Whey protein
1 cup unsweetened vanilla almond milk

1 tsp cinnamon

½ tsp vanilla extract

1 tsp Butter Buds or butter extract

stevia (to taste)

5 ice cubes

Green Superfood Smoothie

Vanilla Whey protein
1 cup water

1 cup kale leaves (ribs and stems removed)

½ frozen banana

3 tbsp unsweetened coconut flakes

stevia (to taste)

5 ice cubes

Green Tea Protein Smoothie

Vanilla Whey protein
1 cup unsweetened vanilla almond milk

1 frozen banana

1 tsp matcha green tea powder

stevia (to taste)

5 ice cubes

Peanut Butterscotch Smoothie

Vanilla Whey protein
1 cup unsweetened vanilla almond milk

½ cup fat-free plain yogurt

1 tbsp natural peanut butter

stevia (to taste)

5 ice cubes

Peanut Butter and
Banana Delight Smoothie

Vanilla Whey protein
1 cup unsweetened almond milk

½ cup low-fat cottage cheese

½ frozen banana

1 heaping tbsp peanut butter

stevia (to taste)

5 ice cubes

Peanut Butter Cup Smoothie

Whey Chocolate protein
1 cup unsweetened chocolate almond milk

½ frozen banana

2 tbsp natural peanut butter

1 tbsp pure cocoa powder

stevia (to taste)

5 ice cubes

Popeye’s Super Spinach Smoothie

Vanilla Whey protein
1 cup unsweetened almond milk

3 cups spinach

½ frozen banana

1 tbsp natural peanut butter

stevia (to taste)

5 ice cubes

Strawberry Cheesecake Smoothie

Vanilla Whey protein
1 cup unsweetened vanilla almond milk

½ cup nonfat Greek yogurt

1 cup frozen strawberries

½ tsp cinnamon

stevia (to taste)

5 ice cubes

Strawberry Shortcake Smoothie

Vanilla Whey protein
1 cup unsweetened vanilla almond milk

10 frozen strawberries

½ tsp almond extract

stevia (to taste)

5 ice cubes

Veggie Lover’s Smoothie

Vanilla Whey protein
1 cup unsweetened almond milk

½ cup nonfat Greek yogurt

1 cup spinach

1 tomato (small)

¼ cup each: baby carrots, onion, avocado, cucumber

½ tbsp coconut oil

½ oz cashews

5 ice cubes

Café Mocha Smoothie

Whey Chocolate protein
1 cup cold water

1 tbsp instant coffee

2 tbsp flaxseed meal

stevia (to taste)

5 ice cubes

Cake Batter Smoothie

Vanilla Whey protein
1 cup unsweetened vanilla almond milk

½ cup low-fat cottage cheese

½ tsp pure vanilla extract

5 ice cubes

Chocolate Coconut Smoothie

Whey Chocolate protein
1 cup unsweetened chocolate almond milk

1 tbsp natural almond butter

3 tbsp unsweetened shredded coconut

stevia (to taste)

5 ice cubes

Chocolate Covered
Almond Joy Smoothie

Whey Chocolate protein
1 cup unsweetened coconut milk

1 tbsp shredded coconut

½ oz almonds

½ tsp almond extract

1 tbsp pure cocoa powder
( I suggest Navitas Brand Cacao Powder )
stevia (to taste)

5 ice cubes

Chocolate Turtle Smoothie

Whey Chocolate protein
1 cup unsweetened chocolate almond milk

1/3 cup egg whites (pasteurized)

2 tbsp flaxseed meal

1 tbsp almond butter (or ¼ cup chopped pecans)

stevia (to taste)

5 ice cubes

Choco Mint Smoothie

Whey Chocolate protein
1 cup unsweetened chocolate almond milk

1 tsp pure cocoa powder
( I suggest Navitas Brand Cacao Powder )
2 tsp mint extract

stevia (to taste)

5 ice cubes

                                                    Best smoothie ingredients

Chia Seeds, Chia is a source of protein and trace minerals. It contains more than three times of essential fatty acids of most grains. Buy organic, since certain pesticides can build up in a plant's seeds.
Goji berries, Rich sources of antioxidants and 18 amino acids.
Kale, contains isothiocyanate and glucosinolate compounds that help lower your risk of cancer.
Camu-Camu, Contains vitamin C, up to 60 times more than an orange. It's also rich in potassium, calcium, protein, and other phytochemicals. Cacao Powder,  Rich sources of antioxidants, magnesium, iron and potassium.
Maca, It's rich in mood boosting B vitamins, amino acids, and brain-boosting fatty acids.
Wheatgrass, loaded with vitamins, minerals, amino acids, fiber, antioxidants, and a bit of beneficial fatty acids.
Coconut oil, contains lots of lauric acid, a potent immune system protector.
Avocados, rich in vitamin E that could help protect your brain from Alzheimer's disease. It also contains plant-based proteins.
Whey protein, It contains the amino acid cysteine that helps convert glutathione in the body. Glutathione is a potent antioxidant that prepares cells to fight against bacterial or viral infections.
Hemp, It contains all of the amino acids to form complete protein.

[gymdandee]

Breakfast and Post-Workout Smoothies PART 2

Mixed Berry Smoothie

Vanilla Whey protein
1 cup unsweetened almond milk

½ cup fat-free yogurt

½ cup frozen strawberries

½ cup frozen blueberries

½ cup frozen raspberries

1 tbsp honey

5 ice cubes

Oats and Honey Smoothie

Vanilla Whey protein
1 cup unsweetened vanilla almond milk

½ cup (dry measure) rolled oats

1 tbsp honey

stevia (to taste)

5 ice cubes

Piña Colada Smoothie

Vanilla Whey protein
1cup unsweetened vanilla almond milk

½ cup frozen pineapple chunks

3 tbsp unsweetened shredded coconut

stevia (to taste)

5 ice cubes

Strawberry Banana Smoothie

Vanilla Whey protein
1 cup unsweetened vanilla almond milk

1 frozen banana

1 cup frozen strawberries

stevia (to taste)

5 ice cubes

T’s Special Smoothie

Vanilla Whey protein
1 cup unsweetened vanilla almond milk

½ cup fat-free plain yogurt

1 frozen banana

½ cup blueberries

1 tbsp honey roasted peanut butter (freshly ground)

½ tsp cinnamon

5 ice cubes

Tropical Smoothie

Vanilla Whey protein
1 cup unsweetened coconut milk

½ cup honeydew melon

½ frozen banana

½ cup mango

3 tbsp unsweetened shredded coconut

stevia (to taste)

5 ice cubes

[gymdandee]

Breakfast and Post-Workout Smoothies PART 1

Apple Cinnamon Smoothie
Vanilla
Whey protein
1 unsweetened vanilla almond milk

1 Granny Smith apple (cored, sliced)

½ frozen banana

1 tsp cinnamon

stevia (to taste)

5 ice cubes

Apricot Vanilla Smoothie
Vanilla
Whey protein
1 cup unsweetened vanilla almond milk

½ cup fat-free yogurt

10 dried apricot halves

1 tbsp honey

5 ice cubes

Banana Bread Smoothie
Vanilla
Whey protein
1 cup unsweetened vanilla almond milk

1 frozen banana

½ cup (dry measure) rolled oats

1 tsp cinnamon

5 ice cubes

Banana Nutella Smoothie
Vanilla
Whey protein
1 cup unsweetened almond milk

½ cup fat-free yogurt

1 tbsp Nutella

1 frozen banana

½ tsp pure vanilla extract

stevia (to taste)

5 ice cubes

Banana Split Smoothie
Vanilla
Whey protein
1 cup unsweetened vanilla almond milk

1 frozen banana

½ cup frozen pineapple chunks

5 frozen strawberries

1 tsp pure cocoa powder

5 ice cubes

Blue Bomber Smoothie
Vanilla
Whey protein
½ cup fat-free plain yogurt

1 cup water

2 cups frozen blueberries

stevia (to taste)

5 ice cubes

Blueberry Bliss Smoothie
Vanilla
Whey protein
1 cup unsweetened almond milk

1 cup frozen blueberries

½ frozen banana

2 tbsp flaxseed meal

stevia (to taste)

5 ice cubes

Carrot Cake Protein Smoothie
Vanilla
Whey protein
1 cup unsweetened vanilla almond milk

1 frozen banana

½ cup baby carrots

2 tbsp flaxseed meal

½ tsp vanilla extract

½ tsp each of cinnamon and nutmeg

stevia (to taste)

5 ice cubes

Chocolate Cherry Smoothie
Vanilla
Whey protein
1 cup unsweetened chocolate almond milk

½ cup fat-free yogurt

1 cup frozen cherries

1 tbsp honey

5 ice cubes

Creamy Peach Smoothie
Vanilla Whey protein
½ cup fat-free plain yogurt

1 cup water

1 peach (pitted and sliced)

2 tbsp honey

5 ice cubes


Honey Raspberry Smoothie

Vanilla Whey protein
½ cup fat-free plain yogurt

1 cup water

1 cup frozen raspberries

1 frozen banana

1 tbsp honey

5 ice cubes