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Perfect Post-Yoga Smoothie

Sara Courter
September 9, 2014
Sara Courter
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5 Easy Ways to Add More Protein to Your Daily Smoothie
Image by mbg Creative
September 9, 2014

As a yoga teacher and nutritionist, I am regularly asked what one should consume before or after yoga. I've written here about what best serves the body pre-yoga, but what about after the practice? After 60-90 minutes of mindful movement, sweating, twisting, lengthening, strengthening and moving, how might one best replenish the body of lost nutrients?

Post-movement, it's essential to ingest carbohydrates within an hour, as this will replenish stores of glycogen which were likely used up during the practice. We nutritionists have a "no naked carbs" rule, meaning never eat a carb (even an apple!) by itself as a meal, always pair it with a healthy fat and clean protein.

Enter the perfect post-asana smoothie. I typically use water as a base, but I have also tried brewed, unsweetened iced tea. Simply brew your favorite tea and then store in the fridge to cool for later use. I love raspberry, nettle, dandelion and licorice root, rooibos and even decaf green tea.

I also used Brazil nuts — just one or two Brazil nuts in your diet can provide you with enough selenium for an entire day, which is great for thyroid health.

Treat a smoothie as a meal, giving the body time to digest (remember digestion starts in the mouth, with the salivary enzyme amylase, so make sure to "chew" the smoothie and let it mix with saliva to ensure proper digestion).

Relax, grab a spot in the sun, and enjoy! Namaste.

Perfect Post-Yoga Smoothie

Serves 1 as a meal

  • 2 cups filtered water (I also love
  • 4 cups organic spinach (fresh or frozen)
  • 1/4 avocado
  • 1 Brazil nut
  • 1/2-inch peeled turmeric root
  • 1/2-inch peeled ginger root
  • 1 scoop plant-based protein (I like Sunwarrior) or undenatured whey
  • 2 Tbsp. cacao powder
  • 1 tsp. maca powder
  • 1 cup frozen blueberries
  • 1 tsp. cinnamon
  • 1 tsp. pink himalayan sea salt
  • Stevia to sweeten (optional)

Simply blend all the ingredients together and then sip slowly (ideally with a straw!) rather than gulping.

Sara Courter author page.
Sara Courter

Sara is a Northern California-based Holistic Health Practitioner offering and working with an array of functional healing modalities. She is a Certified Nutritionist, Freelance Writer, Yoga Alliance Registered Yoga Teacher, and Ayurvedic Counselor certified through the American Institute of Vedic Studies (AIVS). Sara holds a Bachelor's Degree in English Lit, with an emphasis in Creative Writing, completed her TTC with the renowned Yogaworks school of yoga, and continues to study under master teachers Seane Corn and Maty Ezraty. Sara's intention is to fearlessly manifest and pursue abundance, love and higher truth. A firm believer in living by the words of Hippocrates, "Let food be thy medicine," she advocates for nourishing the body with a plant-based diet rich in fresh, organic superfoods and a commitment to radical self-care. Sara's intention as a holistic healer is to foster a lifestyle that makes for a comfortable body, sound mind and happy heart.