Pina Colada Smoothie

Talk about a refreshing and satisfying smoothie! I keep frozen pineapple in the freezer regularly and often make this as I’m heading out the door for work.

Freezing your own fruit is super simple! I tend to just cut up and freeze a whole or a half pineapple at a time and have a Tupperware container that permanently lives in the freezer just for this purpose. When I start running low, I just cup up a new pineapple and top it off!

This smoothie naturally packs about 30 grams of protein as well as two thirds of your calcium for the day (if you use cow’s milk or a plant-based milk that is fortified with calcium).

Smoothies are super forgiving so if you’re like me and tend to wing recipes, you can just dump some fruit, yogurt and milk in a blender and go for it! If you are more of a measuring person though, all the details are below for you.

Fueling notes:

  • Per serving, this recipe packs 65 g of carbs, 32 g of protein, and 11 g of fat, and 7 g of fiber
  • Pre-workout: have at least 2 hours before your session to give you enough time to digest. Add extra carbs or have a pre-session carb snack if possible.
  • Post-workout: use only a 1/2 cup of yogurt for a better 3:1 carb to protein ratio and have within 1-2 hours of your session.

The Stuff

  • 1 1/2 cups frozen pineapple
  • 1 cup Greek yogurt
  • 1 cups milk
  • Handful of shredded coconut
  • 1/2 teaspoon of coconut extract
  • Optional: sweetener to taste & 1 tablespoon of chia seeds

The Steps

  1. Add everything except the chia seeds and coconut to the blender (I like to mix these in after blending so I can actually taste them)
  2. Blend away until smooth, chia seeds and coconut, and serve right away

Did you make it? I’d love to see how it turned out! Tag @climbingdietitian on instagram.

Others Recipes You Might Like

Chocolate Banana Smoothie

This rich smoothie pretty much tastes like dessert and packs one and a half servings of fruit, around 30 grams of natural protein, and two-thirds of your daily calcium. In the colder weather, I rely on blender muffins and breads to use up my past-prime bananas (so anything that isn’t green anymore). But once itContinue reading “Chocolate Banana Smoothie”

Published by Chiara

I’m a rock climber and registered dietitian teaching fellow climbers to become the strongest and happiest versions of themselves with evidence-based fueling strategies and by making peace with food.

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