Surfers Guide To Smoothies

Smoothies for Surfers

vegan smoothies

From premier UK surf shop, Ann’s Cottage

Smoothies are so easy to make and they’re healthy, too! Just chuck in some vegetables, fruit, nuts and seeds… anything goes! We’ve picked some of our favourite smoothie recipes that are perfect to set you up for a long day of surfing, help you recover afterwards and are tailored for maximum nutrition and fitness.

Energy Booster Beetroot Smoothie

Surf Benefits:

Beetroot has some great health benefits. Not only is beetroot great for boosting stamina and making muscles work harder, it also contains potassium, magnesium and iron as well as vitamins A, B6 and C, and folic acid. Beets also contain carbohydrates, protein, powerful antioxidants and soluble fibre.

smoothies for surfers

Ingredients:

– 1 x beetroot, peeled and chopped.

– 1 x bell pepper deseeded and chopped.

– A large handful of spinach leaves, shredded.

– 1 tsp. freshly chopped ginger.

– ½ tsp. lemon juice.

– 4 large ice cubes, cracked.

5 a day:

One portion will supply you with 1.5 of your recommended five a day.

Method:

– Put all of these ingredients in your blender and blend until smooth.

Serves: 2

(Recipe sourced from www.champneys.com)

Super Green Smoothie

Surf Benefits:

Kale in a smoothie? Probably seems gross right? Not so fast Jack!

Combining fruits and greens in a smoothie is increasingly popular and has been proven to provide the body with all the best nutrients it needs to sustain a workout and power through the recovery phase afterward.

Kale has great health benefits that will keep you strong enough to take on the surf every day. Chock-full of essential vitamins A, C and K as well as minerals like copper, potassium, iron, manganese and phosphorus. A cup of fresh kale has only about 40 calories but packs almost 3 grams of protein.

Kale can keep your bones strong, relieve stiff joints, increases metabolism, hydrates your body and gives cardiovascular support, a super vegetable!

Bananas give you plenty of energy for surfing and sustain your blood sugar levels. As well as protecting you against muscle cramps.

Ingredients:

– 300g of kale.

– 500ml of water.

– 3 x peeled bananas.

– ¼ of an avocado (peeled and stone removed).

5 a day:

One portion will supply you with 2 of your recommended five a day.

Method:

– Blend kale and water until smooth. Next add the remaining fruits and blend again. To make your smoothie super cool and refreshing try to use one or more frozen fruit.

Serves: 2

(Recipe sourced from VegfestUK, organisers of VegfestUK Brighton, Bristol and London, as well as Vegfest Scotland.)

Pre-surf session smoothie

Surf Benefits:

Spinach, Almonds, Apples, Oats and Coconut this smoothie’s packed full of protein, good carbs and healthy fats. These ingredients help you stock up on energy, and keep you fuller for longer, perfect before you get out in the surf. The apple, banana, rolled oats, coconut oil, and (of course) leafy greens make the perfect combination to kick start your day.

best smoothies for surfers

Ingredients:

– 300g of Spinach.

– 500ml of Almond Milk.

– 1 x large Apple (cored, any variety will work).

– 1 x peeled Banana.

– 30g of rolled oats.

– 1 tbsp. of coconut oil

– ½ tsp. of ground cinnamon

5 a day:

One portion will supply you with 1.5 of your recommended five a day.

Method:

– Blend spinach and almond milk until smooth.

– Add remaining ingredients and blend until smooth.

Serves: 2

(Recipe sourced from www.simplegreensmoothies.com)

Post-surf Blueberry Mix Smoothie

Surf Benefits:

After a surf session we usually grab something carb filled and greasy to keep our hunger at bay but this smoothie will give you everything you need to recover. A great mix of protein, healthy carbs and liquid for rehydration hitting all your requirements with chia seeds topping it off. It’s really recommended that you use Coconut oil in the smoothie, as it is nature’s Gatorade but you can get by with regular water.

Ingredients:

– 300g of fresh Kale.

– 250ml of Coconut water, unsweetened (or regular water)

– 1 x orange, peeled.

– 150g of Pineapple

– 150g of Blueberries

– 2 x tbsp. of chia seeds.

5 a day:

One portion will supply you with 2 of your recommended five a day.

Method:

– Blend kale and liquid until smooth.

– Add remaining ingredients and blend until smooth.

Serves: 2

(Recipe sourced from www.simplegreensmoothies.com)

Energy Boost Smoothie

Surf Benefits:

Popeye was definitely on to something. Spinach is a super food loaded with tons of nutrients in a low calorie package. Regarded as a plant with remarkable abilities to restore energy, increase vitality and improve the quality of the blood.

Packed full of protein, iron, vitamins and minerals that will keep you strong in the surf, teamed with oats that will help give you a slow release of energy throughout the day. 

mango smoothies

Ingredients:

– 500ml water.

– 1 medium fresh mango (or 4 peaches or 165g frozen mango chunks).

– 4 apricots (or 2 peaches or 95g of dried apricots)

– 250g of spinach

– 65g of sunflower seeds (or ground flaxseeds if you don’t have a powerful blender).

– 95g of oats (for less powerful blenders, soak the oats for an hour before blending).

5 a day:

One portion will supply you with 2 of your recommended five a day.

Method:

– Blend the ingredients in the order listed above.

– Add in a few ingredients at a time so that your blender can cope with the work, unless you’ve got a high-powered blender, then you might be able to add them all in at once. If it gets too thick, you can add water to thin out the smoothie to your preference.

– If your blender has made the smoothie too warm, you can either cool it down in the fridge or freezer, or add some ice cubes or frozen fruit to it (You may need to add more water as this will thicken it further).

Serves: 2

(Recipe sourced from www.newyoubootcamp.com)

Vitamin C Blast Smoothie

Surf Benefits:

This smoothie packs a vitamin C punch with Pink grapefruit, pineapple and strawberries, which are all super-high in vitamin C—a disease-fighting antioxidant.

Vitamin C is essential for the production of collagen, a protein present in connective tissues of the body (skin, tendons, muscles, ligaments etc). It also helps in healing wounds of all types. From minor cuts to deep wounds, broken bones and burns, it also speeds up the healing process and helps you to recover faster. Recovering over wipeouts and slams in the waves is so important and this smoothie will help you fight back. So power up your morning with this delicious smoothie. 

strawberry smoothie

Ingredients:

– 1 extra large pink grapefruit.

– 125g of crushed pineapple (canned or fresh).

– 125g of fresh or frozen strawberries (if using fresh add 60ml of ice for extra froth).

– 125g of non-fat Greek yogurt.

5 a day:

One portion will supply you with 2 of your recommended five a day.

Serves: 2

(Recipe sourced from www.newyoubootcamp.com)

Method:

– Blend the ingredients in the order listed above.

– Add in a few ingredients at a time so that your blender can cope with the work, unless you’ve got a high-powered blender, then you might be able to add them all in at once. If it gets too thick, you can add water to thin out the smoothie to your preference.

– If your blender has made the smoothie too warm, you can either cool it down in the fridge or freezer, or add some ice cubes or frozen fruit to it (You may need to add more water as this will thicken it further).

Indulgent Chocolate Peanut Butter, Protein-packed Smoothie

Surf Benefits:

With chocolate and peanut butter in title you can be forgiven for thinking this smoothie is pure indulgence, it is but it’s healthy too packed full of 28g of protein. With so much pure protein this smoothie won’t leave you starving after a long day surfing and it will help your body repair and build muscle. Essential for any surfer to keep paddling out into the surf, win win healthy and delicious!

peanut butter smoothies

Ingredients:

– 1 large banana peeled, sliced and frozen.

– 3 tbs unsweetened cocoa powder.

– 6oz of non-fat Greek yoghurt (or 2% flavoured or unflavoured).

– 180ml of skimmed milk (or your favourite non-dairy or dairy milk).

– 1 tbs of honey, maple syrup or agave.

– 1 tbs of peanut butter (any kind).

 

5 a day:

One portion will supply you with 1 of your recommended five a day.

Serves:1 large serving.

(Recipe sourced from www.sallysbakingaddiction.com)

Method:

– Put all of the ingredients into the blender, in the order listed, and blend on high until thick and smooth.

– Start with only 2 Tablespoons of cocoa powder, blend, and then add 1 more for a stronger chocolate taste. (You may need to stop and stir/scrape down the sides of the blender a few times.)

– Drizzle glass with 1 teaspoon of chocolate syrup (optional) and enjoy!

– If you don’t have a sweet tooth then you can leave out the honey. Add more peanut butter for a stronger peanut butter taste and thicker smoothie or add more milk to make the smoothie thinner.

– If you want to up the nutritional value add 150g of your favourite greens to the mix.

These are just a few of our favourite recipes; the possible combinations are endless. Grab a blender and your favourite fruit and vegetables and see what smoothies you can invent, the perfect nutritional start to a great day surfing.

Check back with Anns Cottage for more surf news and fitness advice as well as our daily surf report and webcams.