Smoothies for strength

By Lars Andersen
Copyright © 2012 Lars
Andersen

Smoothies for Strength
Quick and Easy Recipes and Nutrition Plan for Maximum Strength
Training and Conditioning Gains (Food for Fitness Series)
Andersen

Published by Nordic Standard Publishing
Atlanta, Georgia USA
ALL RIGHTS RESERVED:
No part of this book may be reproduced or transmitted for resale or use by any party
other than the individual purchaser who is the sole authorized user of this information.
Purchaser is authorized to use any of the information in this publication for his or her
own use only. All other reproduction or transmission, or any form or by any means,
electronic or mechanical, including photocopying, recording or by any informational
storage or retrieval system, is prohibited without express written permission from the
author.
DISCLAIMER:
While all attempts have been made to provide effective, verifiable information in this
Book, neither the Author nor Publisher assumes any responsibility for errors,
inaccuracies, or omissions. Any slights of people or organizations are unintentional.
This Book is not a source of medical information, and it should not be regarded as such.
This publication is designed to provide accurate and authoritative information in regard
to the subject matter covered. It is sold with the understanding that the publisher is
not engaged in rendering a medical service. As with any medical advice, the reader is
strongly encouraged to seek professional medical advice before taking action.
Andersen

Books by This Author
• The Smoothies for
Runners Book
• Juices for Runners
• Smoothies for Cyclists
• Juices for Cyclists
• Paleo Diet for Cyclists
• Smoothies for Triathletes
• Juices for Triathletes
• Paleo Diet for Triathletes
• Smoothies for Strength
• Juices for Strength
• Paleo Diet for Strength
• Paleo Diet Smoothies for
Strength
• Smoothies for Golfers
• Juices for Golfers
Andersen

Table Of Contents
Chapter 1: Smoothies For Strength Training And Muscle Building
Chapter 2: Nutritional Needs
Chapter 3: Balanced Nutrition
Chapter 4: The Benefits Of Smoothies For Strength Training
Chapter 5: Post-training Recovery Boosting Smoothie Ingredients
Chapter 6: Pre-training Energy Boosting Smoothie Ingredients
Chapter 7: General information about your smoothies
Chapter 8: Pre-training smoothies - for workouts lasting 2 to 4 hours
Chapter 9: Pre-training smoothies - for workouts lasting 4 or more hours
Chapter 10: Post-training smoothie
Andersen

Chapter 1: Smoothies For Strength
Training And Muscle Building
"Never eat more than you can lift" – Miss Piggy
It's a popular misconception that to build muscle and develop strength, you must eat
steak for breakfast, steak for lunch and steak with steak on the side for dinner! This is
because meat is popularly believed to be the best source of protein in the diet, and as
protein plays an important role in tissue growth and repair, it must therefore be
consumed in vast quantities to aid the development of strength. In fact, meat is not
necessarily the best source of protein available and excessive amounts of protein from
any source do not need to be consumed in order to build muscle.
The complete book is available on Amazon:
http://www.amazon.com/Smoothies-Strength-Nutrition-Conditioning-ebook/dp/B008UODNSY/
Andersen

Chapter 2: Nutritional Needs
I. Carbohydrates
II. Protein
III. Nuts and seeds
IV. Protein Powders versus Natural Sources
V. Dangers of a High Protein Diet
Andersen

Chapter 3: Balanced Nutrition
Andersen
A balanced diet contains a healthy mix of carbohydrates, protein, fats, vitamins and minerals, and
the more physically active you are on a daily basis, the more calories you need. The foods you eat
must fuel your body and your mind, keeping your muscles energized and your brain focused and
alert. This means consuming quality, healthful calories. The optimal mix of nutrients needed to
achieve a healthy balance in your diet is 60 percent carbohydrates, 30 percent fats and 10
percent protein.
Good Fat versus Bad Fat
Contrary to popular belief, we all need fat in our diet. Around 30 percent of an active sports
person's diet should be fat, whether training for weight loss or weight gain. However, not all
fats are equal and it must be a healthy source of fat.

Chapter 4: The Benefits Of Smoothies
For Strength Training
Andersen
Building muscle and developing strength and power is all about progressively overloading
your muscles to promote adaptation. Using an appropriate training plan, the more your
body is asked to do, the more it becomes able to do; your body adapts to the repeated
demands being placed upon it.
Resistance training creates microscopic damage in your muscles and it's the natural repair
and regeneration process that leads to increases in muscle size and strength. However, the
process of repair and regeneration requires appropriate nutrition and this is where a
nutrition-packed smoothie can provide your body with a powerful boost.

Chapter 5: Post-training Recovery
Boosting Smoothie Ingredients
Andersen
The ideal ingredient combination in a post-training session smoothie might include:
Fruits of your choice - fresh or frozen fruits provide carbohydrates to replenish your glycogen
stores and antioxidants to give your immune system a boost.
Green leafy vegetables of your choice - leafy vegetables provide carbohydrates and protein to
promote muscle growth and repair.
Honey -provides instantly useable carbohydrates to give your post-training energy levels a lift. It
also adds sweetness to a smoothie which can make it more appealing when you are not feeling
hungry.

Chapter 6: Pre-training Energy
Boosting Smoothie Ingredients
Andersen
The ideal base ingredients for a pre-training session smoothie might include:
Fruits of your choice - the moderately slow release of energy provided by the fructose
in fruits helps to power your muscles for longer.
Cooked oatmeal - adding oatmeal provides a further source of carbohydrate and a
slow release of energy. It also provides protein to promote muscle growth and repair.

Chapter 7: General information about
your smoothies
Andersen
These smoothies are divided into 3 categories, each designed to meet the nutritional needs of
the strength training athlete at three key moments:
• Pre-training smoothies - for workouts lasting up to 1 hour;
• Pre-training smoothies – for workouts lasting 1 or more hours;
• Post-training smoothies.
The great majority of the ingredients in these recipes has a low Glycemic Index.
When the recipes call for fruit juice, always choose one that is made of pure fruit.

Chapter 8: Pre-training smoothies - for
workouts lasting 2 to 4 hours
1. Blueberry and Blackberry Smoothie
2 Kiwi and Melon Smoothie
3 Pure Papaya, Guava and Pomegranate Juice
4 Lemon and Banana Smoothie
5 Raspberry and Pineapple Smoothie
6 Apple and Peach Smoothie
7 Strawberry and Currants Smoothie with Beet
8 Pear and Watermelon Smoothie
9 Cucumber, Kiwi and Pear Smoothie
10 Cherry, Grape Flax Seeds Smoothie
Andersen

Chapter 9: Pre-training smoothies - for
workouts lasting 4 or more hours
11. Mango Smoothie
12 Grape and Raisin Smoothie with Almonds
13 Strawberry and Prunes Smoothie with Flax Seeds
14 Pumpkin, Orange and Chocolate Smoothie
15 Pineapple and Banana Smoothie
16 Passion-fruit, Apricot and Peach Smoothie
17 Pear and Apple Smoothie with Oats
18 Coconut and Pomegranate Smoothie
19 Orange and Tangerine Smoothie with Spinach
20 Kiwi, Papaya and Pear Smoothie with Sunflower Seeds
Andersen

Chapter 10: Post-training smoothie
21. Blackberries and Banana Smoothie
22 Cantaloupe and Watermelon
Smoothie
23 Granola and Peach Smoothie
24 Guava and Pineapple Smoothie
25 Mango and Raspberry Smoothie
26 Tangerine and Coconut Smoothie
27 Plum and Strawberry Smoothie
28 Loquat and Pecan nuts Smoothie
29 Avocado and Lemon Smoothie with
Seeds
30 Watermelon and Blueberries
Smoothie
31 Multi-fruits Smoothie with almonds
32 High Fiber Mango Smoothie
33 Grape and Dates creamy Smoothie
with Peanut Butter
34 Collard greens and Fruit Smoothie
35 Cucumber, Mint and Greek yogurt
Smoothie
Andersen

Exclusive Bonus Download: Fitness & Exercise
Andersen

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