PRE-WORKOUT

The Orange Machine:

1 cup 1% milk or Soy milk

1/2 cup frozen OJ

2 tbls low-fat plain yogurt (Fage greek yogurt is creamiest)

1/2-1 banana

1/2 scoop whey-protein or hemp protein powder

4 ice cubes

Chocolate covered strawberries:

1/2 cup 1% chocolate milk

1/2 cup low-fat vanilla greek yogurt

3/4 cup sliced strawberries

1 teaspoon flaxseed

1/2 scoop chocolate whey-protein or choc hemp powder

4 ice cubes

Almond Joy:

1/2 cup 1% milk

1/2 low-fat vanilla greek yogurt

1/4 cup sliced almonds

1/2 cup chocolate whey or hemp protein

1 teaspoon coconut flakes

1 teaspoon flaxseed

5 ice cubes

POST-WORKOUT

The Hawaiian Tropics:

1/2 cup 1% milk

2 tbls low-fat plain yogurt (Fage greek yogurt is the creamiest)

1/2 cup OJ

1/2 banana

1/4 cup strawberries

1/2 cup sliced frozen mangoes

1/2 scoop vanilla whey or hemp protein

4 ice cubes

Honeydew Delight:

2/3 cup frozen strawberries

1/2-1 banana

1/2 cup cubed honeydew melon

1/2 cup low-fat vanilla greek yogurt

1/2 cup 1% milk

1/2 cup vanilla whey or hemp protein powder

4 ice cubes

Berry Delicious:

3/4 cup instant oatmeal nuked in water or NF milk

3/4 cup NF milk

3/4 cup mixed frozen blueberries, raspberries, and strawberries

1/2 cup whey vanilla or hemp protein

4 ice cubes

some info from http://www.menshealth.com/smoothies/pre-workout/