A SPARTAN SMOOTHIE GUIDE

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1 A SPARTAN SMOOTHIE GUIDE Pre-workout, Post-workout, and Anytime Smoothies to Fuel, Sustain, and Repair Your Body by Spartan Press

2 2 INTRODUCTION The Spartan approach to nutrition isn t complicated: Keep it real. Keep it raw. Keep it simple. The Spartan approach to meal preparation can be kept equally basic: Get fresh ingredients. Blend. Enjoy. eating well is powerful. Modifying your diet can change your entire life, thus it is one of the most effective lifestyle changes you can make. And something as simple as including one Spartan smoothie in your day can be the catalyst that will propel you into a healthier you as you activate cleaning eating choices in your life one step at a time. It s said that a journey of 1000 miles starts with a single step. We hope our delicious, nutritious and simple-to-make smoothies are one of the steps you take in your personal transformation. Use this guide as a launching pad to a new routine in cleaner eating. The recipes and principles, along with detailed nutritional information and preparation tips, can be found in our comprehensive recipe book: Spartan Smoothies: Pre-workout, Post-workout, and Anytime Smoothies to Fuel, Sustain, and Repair Your Body by Andrew Thomas. You can also receive Spartan recipes in your inbox by subscribing to our Food of the Week newsletter.

3 3 PREWORKOUT SMOOTHIE: AVOCADO food is fuel. If you are exercising you need a powerful source of energy. With this in mind, Spartans keep ready an arsenal of pre-workout smoothies. Aside from taking only minutes to prepare, here are two reasons why whipping up a smoothie might just be the best way to fuel your training: Easily digestible carbohydrates and easily digestible fats. Carbohydrates and fats are the body s preferred fuel sources for short and long-duration activity, respectively.

4 basic information 4 preparation five minutes serving serves one restrictions PART ONE: PRE-WORKOUT SMOOTHIES vegan gluten-free amount per serving % daily value AVOCADO SMOOTHIE calories 273 total fat 14.8g 23% cholesterol 0mg 0% sodium 616mg 26% potassium 656mg 19% total carb. 37.6g 13% sugar 14.5g protein 5.1g I.

5 5 ingredients 1 banana, frozen ½ avocado 1 scoop chocolate protein powder* 1 1½ almond milk or coconut milk ¼ tsp cinnamon 1 pinch sea salt directions 1. Blend all ingredients together in a blender for seconds. (Peel banana before freezing) 2. If consistency is too thick for your liking, add water and re-blend. 3. Pour into a glass and enjoy. *Optional Ingredient BLEND SECONDS POUR INTO GLASS AND ENJOY!

6 6 POST WORKOUT SMOOTHIE: PEANUT BUTTER BANANA with nourishment after a hard bout of exercise is just as important as fueling it prior. Smoothies make this easy by allowing for a diverse range of easily digestible ingredients that help to repair damage and speed up recovery. The primary purpose of the post-workout smoothie is to replenish glycogen stores (your body s storage form of carbohydrates and primary fuel source) and repair damage to muscle tissue (via protein). providing your body

7 basic information 7 preparation five minutes serving serves one restrictions PART TWO: POST-WORKOUT SMOOTHIES gluten-free amount per serving % daily value PEANUT BUTTER BANANA SMOOTHIE calories 393 total fat 17.4g 27% cholesterol 0mg 0% sodium 215mg 9% potassium 422mg 12% total carb. 40.7g 14% sugar 24.2g protein 25.5g II.

8 8 ingredients 1 banana, frozen 2 tbsp peanut butter ¾ cup Greek yogurt, plain, 0% fat ½ 1 cup water, or to desired consistency directions BLEND SECONDS 1. Blend all ingredients together in a blender for seconds. 2. If consistency is too thick for your liking, add more water and re-blend. 3. Pour into a glass and enjoy. POUR INTO GLASS AND ENJOY!

9 9 ANYTIME SMOOTHIE: CREAMY CHAI we need not limit smoothies to the pre or post-workout windows. The beauty of the smoothie is its versatility. Craving something sweet? Make a smoothie. No time for breakfast? Make a smoothie. Too lazy to make dinner? Make a smoothie.

10 basic information 10 preparation five minutes serving serves one restrictions PART THREE: ANYTIME SMOOTHIES vegan gluten-free amount per serving % daily value CREAMY CHAI SMOOTHIE calories 308 total fat 7.4g 11% cholesterol 0mg 0% sodium 230mg 10% potassium 497mg 14% total carb. 35.6g 12% sugar 17.3g protein 27.4g III.

11 11 ingredients 1 banana 1½ cup coconut milk bev., unsweetened 1 tbsp chai spice blend 1 scoop vanilla plant-based vanilla protein powder* directions BLEND SECONDS 1. Blend all ingredients together in a blender for seconds. 2. Pour into a glass and enjoy. *Good Choice: Vega Vanilla Performance Protein POUR INTO GLASS AND ENJOY!

12 12 RESOURCES 1 Download the complete Spartan smoothie book: Spartan Smoothies: Pre-workout, Post-workout, and Anytime Smoothies to Fuel, Sustain, and Repair Your Body by Andrew Thomas. This e-book not only contains dozens of smoothie recipes, but also details smoothie nutritional information, our smoothie philosophy, and offers tips on having your kitchen smoothie ready at all times. 2 Sign up for our Food of the Week newsletter. Each week we publish recipes including a featured Spartan food. Turn your inbox into your own Spartan recipe book. 3 Visit our Spartan Life website where we continually publish nutrition tips on eating like a Spartan.

13 SPARTAN PRESS 2017

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