The Athlete's Green Smoothie

Images Via Arya Roerig

We’re not the first people preaching the benefits of the green smoothie – wheatgrass pundits have been hocking the bitter beverages for decades now – but years of trial and error have left us with not only better-tasting recipes, but also more science regarding the health benefits of such a supplement. A new film, Powered by Green Smoothies, tests out whether the green smoothie craze has actual scientific merit. In the study, ultrarunners and CrossFit athletes who drank one quart of green smoothie a day charted lower rates of inflammation. Less inflammation means harder training sessions and quicker recovery times. Sounds good to us.

Here’s the green smoothie recipe that’s been keeping us training hard this spring, albeit with a few Active Junky tweaks to up the ante. Our smoothie has everything you’d expect- kale, spinach, avocado – but we also throw in some chia seeds for wholesome energy, coconut water for hydration, a banana for potassium, and an avocado for magnesium. The maple syrup and Blackstrap molasses not only cut some of the bitter flavor, but also provide a boost similar to an energy gel.

The Ingredients

2 Cups Kale or Swiss Chard
1 Cup Spinach
¼ of an Avocado
1 Banana
1 Tablespoon Chia Seeds
1 Teaspoon Maple Syrup
1 Teaspoon Blackstrap Molasses
Coconut Water or Cold Green Tea

What to do:

Start by rinsing off all of your greens. Chop everything into one-inch chunks for easy blending. If you so desire, you can freeze the banana and avocado chunks for a more traditional smoothie consistency. Next, cut the thick stems out of the kale. These woody fibers can be tough on the average blender. You should be left with just the dark, leafy parts. Toss the frozen fruits and vegetables into your blender first, nearest to the blades, for more thorough blending. Pour in the coconut water or green tea until it just covers all of the produce.

Blend progressively from a low speed to a higher one, or until you reach a smooth, even consistency. Add your chia seeds, maple syrup, and molasses to the mix. Blend again on low for a few seconds. Let your smoothie sit at room temperature for about 15 minutes, so that the chia seeds have time to absorb liquid, at which point they are easier to digest.  There is no need to refrigerate this smoothie if you plan on drinking it within four hours. Otherwise, store it in the fridge for a pre-workout drink or a quick pick-me-up in the afternoon.