Why should you include a Smoothie in your diet?

1) Quick and easy healthy snack

2) Useful before exercise/ recovery snack especially in times of low
appetite
3) Adds to your daily fluid intake to help you stay hydrated
4) Cost-effective - can use fresh or frozen produce
5) Counts as one of your 5-7 a day!

Smoothies/
STEP 1: Add Fruit and/or Vegetables Juices should
- Try to choose 2 different types be limited to 1
Remember – different fruits and vegetables day
contain different vitamins and minerals.
It’s important to eat a variety!

STEP 2: Add a source of protein

- This is particularly important if you
are drinking your smoothie after
training/ a match.
- Aim for 15-20g of protein if drinking
as part of recovery

STEP 3: Choose your base

- If you’re not using milk; choose from
one of the following
 Bringing to Training/ Making the Night before?
1) Store in a fridge or flask to keep the smoothie cold!
Top Tips: 2) Add some ice cubes/extra fluid to stop the Smoothie becoming too thick!
3) Add a few drops of lemon juice to keep fruit fresh!
4) Avoid adding Chia Seeds if not drinking straight away as Smoothie will become too thick
5) Shake well before drinking!

Chocolate & Banana Refueler Berry Booster

Serves 1
Serves 2
Ingredients: Ingredients:
- ½ Frozen Banana - 250g Mixed frozen Berries
- 1 dessertspoon of Cocoa - 1 Banana
- 200ml LF Milk - 225g Low Fat Greek Yoghurt
- 1 tablespoon of Low Fat Greek - 100ml Low Fat Milk
Yoghurt - 30g Porridge Oats
- 2 Medjool dates (pitted) - 2 teaspoon of Honey
Method: Method:
- Add milk first into the blender - Add milk first into the blender
- Add all other ingredients - Add all other ingredients
- Blend until smooth - Blend until smooth
Nutritional Information: Made extra?
Nutritional Information:
Per serving (~350ml) Pour into ice-pop
moulds and freeze Per serving (~350ml)
340 kcal, 15g protein, 55g Carb
for a 250 kcal, 16g protein, 40g Carb
 1 serving of Calcium
healthy snack  1 serving of Calcium
 1 serving of Fruit
 1.5 serving of Fruit