Strawberry Banana Smoothie

Okay so I know it’s officially fall now but here in southern CT we’re still having some warm summer days—which means it still smoothie weather!

Smoothies are a great way to get in some fruit as well as a bunch of protein and calcium! This smoothie has one and a half servings of fruit, around 30 grams of natural protein, and two-thirds of your daily calcium.

To make it super easy (and prevent food waste), I stick past-prime strawberries and bananas in the freezer and the make for delicious smoothies. I freeze the bananas without the peel cut into chunks since it makes them easier to blend and freeze strawberries right in the container. You can just scrape the leaves off when you use them for minimal food waste!

Smoothies are pretty darn forgiving, so if you’re not a measuring person and more of a wing it person (which is totally me), it will probably still turn out great! If you are a measuring person though, no worries, all the details are below.

Fueling notes:

  • Per serving, this recipe packs 56 g of carbs, 32 g of protein, and 5 g of fat, and 5 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

  • 3/4 cup frozen strawberries
  • 3/4 cup frozen banana
  • 1 cup Greek yogurt
  • 1 cup milk
  • Optional: sweetener to taste and 1 teaspoon of chia seeds

The Steps

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

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

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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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