July 2, 2017

Smoothie Recipes to Maximise Your Micros

by ironparadisefitness

Micronutrients are important for general health an well-being. So try these quick and easy smoothie recipes to pack in your 5 a day.

Before we get stuck in to these awesome smoothie recipes, let’s talk micronutrients.

smoothie recipes blog. In blog pics

Micronutrients are undoubtedly the unsung hero of the modern diet. Quite rightly, their big brothers, macronutrients take priority and steal the limelight. After all, it’s the macros that determine your overall fat loss and muscle gain when all’s said and done.

Now, I’m sure you’ve got a good grip of macronutrients (if you haven’t check out this article).

But if you’ve set up your diet on the basis of your favourite Instagram fitpro, then there’s a high chance you could be deficient in some essential micronutrients.

Micronutrients shouldn’t be forgotten by any means. In fact those essential vitamins and minerals are essential for maintain proper health. And they’re even more important for those of us that lift and exercise regularly.

For example, if you don’t get enough vitamin B, you might actually be limiting your ability for push out those last couple of reps. That’s because vitamin B assists in the process of breaking down proteins and sugar into usable energy. Research has shown vitamin B deficiencies can be linked to poor athletic performance.

And let’s use vitamin D as another example. Vitamin D has been proven to help prevent the onset of fatigue. Without this essential vitamin your muscles can’t recover after contraction, leading you to feel tired more quickly.

And if all that wasn’t enough, they also help prevent illness and disease. So as you can see, they’re pretty important.

In this week’s meal prep Sunday instalment, I’ve got a couple of smoothie recipes that will guarantee your body will be running optimally from now on.

The benefits of smoothies

Consuming your calories in liquid form is generally not considered to be a great strategy for most people in a calories deficit. Why? Because liquid calories are less likely to fill you up. So within a short period of time you could be feeling hungry again. That could mean you reach for the cupboards, have a few treats you shouldn’t and go way over your calories.

But, there are situations where drinking your calories is a good strategy.

For instance, if you don’t have a problem with feeling hungry during the day, then a delicious smoothie can be tasty and refreshing.

Also, if you’re not a fan of eating a ton of fruit and veggies, then blending them all up in a smoothie can transform the taste. And if you’re on the move all the time, you can have that smoothie with you and drink it on the go.

Lastly, you can make use of that smoothie maker that’s gathering dust in the back of the cupboard.

So, read through the recipes below, get blending, and start maxing those micros!

Smoothie Recipes: Brain Juicer

smoothie recipe blog brain juicer

Recipe makes 2 servings

Nutritional values per serving

MACROS: Protein = 13g, Carbs = 36g, Fat = 2g


Prep Time: 5 mins

Cook Time: 0 mins



  • ½ cup (100g) pineapple, cubed
  • 1 medium banana
  • 1 kiwi
  • 1/3 cup (50g) zucchini, chopped
  • 2 leaves chard
  • 2 leaves savoy cabbage
  • ½ cup (83g) mango
  • 2 mint springs
  • 1 tbsp. goji berries
  • 1 tsp. spirulina
  • 2/3 cup (150ml) plant milk
  • 1 scoop unflavoured whey



Wash and prepare all the fruit and vegetables.

Place all the ingredients in a high-speed blender and blend until smooth.

Pour into 2 glasses and serve.


Smoothie Recipes: Smoothie Bowl

smoothie recipe blog smoothie bowl

Recipe makes 2 serving

Nutritional values per serving

MACROS: Protein = 4g, Carbs = 34g, Fat = 5g


Prep Time: 10 mins

Cook Time: 0 mins



  • 1 medium ripe banana
  • 1 cup frozen raspberries (230g)
  • ½ cup plant milk (150ml)
  • 2 tbsp. chia seeds
  • toppings of choice



Slice the banana and place it in a high speed blender or food processor, along with the frozen raspberries, milk and chia seeds. Blend until smooth.

Serve immediately in a bowl with your favourite toppings.


And that’s a wrap…

So there you have it. Quick, easy, and packed full of micros. There’s no excuse for any deficiencies now…

Great smoothies are one thing, but is your nutrition plan set up to bring you results?

If you need some help optimising your nutrition and you fancy some some free advice from me, then take a look at my ‘7 Steps to Get Lean’ online workshop. This online workshop will give you all the information you need to lose fat and build muscle, whatever your circumstance. And you can grab your free spot by clicking on the image below.

7 Steps to get lean smoothie meal prep sunday

Simon – Iron Paradise Fitness


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