Fuel Up Fast With 4 Smoothies From the New York Giants | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Fuel Up Fast With 4 Smoothies From the New York Giants

March 26, 2014 | Featured in the Winter 2014 Issue

Must See Nutrition Videos

Let’s face it: An athlete’s diet can seem pretty bland. If you’re following all the rules, it’s grilled chicken breast, veggies, rice, repeat. If you’re hungry between meals, you heat up more of the same. Sounds kind of monotonous, huh?

Newsflash: There’s a simple way to add flavor to your diet without adding empty calories. All you need is a juicer or a blender. Homemade smoothies and juices are fast, portable and packed with nutrients—and they tend to taste better than the individual foods they’re made from (you’ll be amazed at how sweet carrot juice is—it tastes nothing like a whole carrot).

Tara Ostrowe, M.S., R.D. and nutritionist for the New York Giants, recommends that her team’s players use these nutritious drinks to increase their consumption of fruits and vegetables they might not otherwise eat.

“Our players make a lot of [juices and smoothies],” Ostrowe says. “I write down the benefits of each mixture and put it in plain sight. When they see all of the good vitamins and nutrients in a juice made with beets, carrots, and kale, it makes them want to drink it.”

Below are four nutritionally stacked concoctions the Giants down in the dining hall before practice, with their lunch, or after workouts. Try adding them to your diet if you want to make giant-sized improvements in your game.

Beet Smoothie“Beet” the Competition


Ingredients:

  • 3 carrots
  • 2 kale leaves
  • 1 beet with green leaves
  • 1 chunk of ginger root
  • 1 lemon with skin

Why Drink It: Boosts energy and endurance. “Beets contain a high concentration of nitrates, which can enhance athletic performance by helping your body utilize oxygen during exercise,” Ostrowe says. “The better your oxygen capacity, the better your endurance.”

Nutrition Info:

  • 240 calories
  • 9 g protein
  • 0 g fat
  • 51 g carbohydrates

Apple SmoothieEndurance

Ingredients:

  • 2 apples
  • 5 swiss chard leaves
  • 5 celery ribs
  • 1 bunch of parsley
  • 1 lemon (without peel)
  • 1 cm ginger
  • 1 tbsp. turmeric
  • At least 2 watermelon rinds

Why Drink It: “The watermelon rind in Endurance is a natural source of citrulline,” says Ostrowe. “Citrulline, a non-essential amino acid, has been found to enhance aerobic capacity and reduce muscle fatigue.”

Nutrition Info:

  • 314 calories
  • 9 g protein
  • 2 g fat
  • 65 g carbohydrates

Greek Yogurt Peanut Butter SmoothieThe Builder

Ingredients:

  • 1 cup vanilla Greek yogurt
  • 2 tbsp. peanut butter
  • 1 banana
  • 1/4 cup of milk
  • 1/2 cup ice
  • 1 tbsp. flax or chia seed (STACK used 1 tbsp. flax)

Why Drink It: As you probably guessed by the name, this one helps pack on muscle. “The peanut butter, yogurt and flax seeds are rich in protein, which is needed for building muscle,” Ostrowe says. “Calcium, vitamin D, magnesium and phosphorus in the milk and yogurt help with building bone mass.”

Nutrition Info:

  • 508 calories
  • 22 g protein
  • 24 g fat
  • 51 g carbohydrates

Blueberry SmoothieBig Blue

Ingredients:

  • 1 cup vanilla Greek yogurt
  • 1/2  cup frozen blueberries
  • 1/2 cup almond milk
  • 1 banana
  • 1-2 tbsp. of flax or chia seeds (STACK used 2 tbsp. flax)

Why Drink It: It’s a big-time recovery booster. “The blueberries in Big Blue are rich in antioxidants and vitamin C, which help recovery and improve healing,” says Ostrowe. “The flax seeds in the smoothie are rich in omega-3 fatty acids, which help decrease inflammation.”

Nutrition Info:

  •  495 calories
  • 16 g protein
  • 11 g fat
  • 83 g carbs

Ready to start doing more cooking? Check out Ostrowe's recommendations for kitchen gear every athlete should own.

Sam DeHority
- Sam DeHority is an Associate Editor at STACK Media. He was previously a member of the editorial staffs at 'Men’s Fitness' and 'Muscle & Fitness,'...
Sam DeHority
- Sam DeHority is an Associate Editor at STACK Media. He was previously a member of the editorial staffs at 'Men’s Fitness' and 'Muscle & Fitness,'...
Must See
Roy Hibbert 540 lbs Deadlift
Views: 1,551,057
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 33,909,668
Dwight Howard Stays in the Gym All Night
Views: 3,902,816

Featured Videos

James Harden on Becoming a Franchise Player Views: 72,546
Path to the Pros 2015: Devin Smith Views: 29,436
Blake Griffin Interview and Cover Shoot Views: 574,276
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Dwight Howard Stays in the Gym All Night
Views: 3,902,816
Two-Ball Dribbling Drill With John Wall
Views: 3,359,811
Colby Lewis's Four-Seam Fastball Technique
Views: 5,011,582
Drew Brees Will Not Be Denied
Views: 7,872,125
Dwight Howard Stays in the Gym All Night
Views: 3,902,816

Load More
More Cool Stuff You'll Like

A Sneaky Food Additive Athletes Should Avoid

The Healthiest (And Unhealthiest) Ways to Eat Chicken

The Case for Red Meat

11 Food Services That Deliver Ready-Made Nutritious Meals

Why You Need Dietary Fiber

Terrible Toppings: The 5 Worst Things We Put on Food

10 Athlete-Approved, High-Protein Healthy Cereals

5 Nutritional Power Combos for Athletes

Vegetarian Athlete Tips: Olympic Swimmer Kate Ziegler

You Should Eat the Peel of These 12 Fruits and Vegetables

Small Change, Big Difference: 5 Foods You Should Buy Organic

The Best Foods for Digestive Health

The 6 Worst Foods for Athletes

5 'Good Foods' That Might Be Bad for You

5 Delicious Ways to Make Junk Food Less Junky

6 Eating Mistakes That Undo Your Workouts

How Friends and Family Affect Your Food Choices

12 Foods Every Athlete Should Eat

4 'Bad Foods' That Might be Good for You

5 Protein-Packed Recovery Shakes

Load Up on These Foods at Your Backyard Barbecue

Salad Showdown: Which Greens Are the Healthiest?

Spice Up Your Healthy Cooking With These Lively Combos

5 Ways Junk Food Can Mess With Your Head

How to Eat Organic Without Breaking the Bank

9 Athlete-Approved Peanut Butter Sandwiches

3 Fruits and 3 Vegetables Athletes Must Eat

Fuel Up Fast With 4 Smoothies From the New York Giants

How to Deal With Your Sugar Cravings

10 Easy Ways to Eat Real Food

Brown Rice vs. White Rice: Does It Really Matter?

Healthy (and Unhealthy) BBQ Ideas For Athletes

Healthy Makeovers for 3 Classic Meals

Healthy Eating at Restaurants: Decoding a Diner Menu

5 Foods That Are Stunningly High in Sodium

How Undereating Can Make You Gain Weight

7 Foods That Are Ruining Your Workouts

Where the Paleo Diet Falls Short

The Grain Guide: How and Why to Use 8 Healthy Whole Grains

6 Healthy Foods You're Overeating

The Boston Cannons'

The Cheat Meal Day: Why It's Not So Smart

STUDY: Eat More Fruits and Veggies, Live (Almost) Forever

5 'Healthy' Side Dishes That Are Worse Than French Fries

Living Near Fast Food Could Increase Your Odds of Obesity

5 Non-Boring Ways To Eat Chicken

Are You Eating Too Much Protein?

5 Healthy Foods That Got a Bad Rap

5 Ways to Fuel Your Early Morning Workout