When is the best time to have a smoothie?

In a world focused on convenience, smoothies are at the top of the list when it comes to quick breakfast ideas. But we can’t help but ask, when is the best time to have them… before, during or after exercise? As with anything in life, the answer to this questions depends on your goals and personal preference. Having a smoothie before exercise that is loaded with health carbohydrates can help fuel your training sessions and avoid feelings of fatigue (1). If having a smoothie after exercise, we advise having it within one hour of exercising (2).

Ensure it's balanced and contains carbohydrates, protein, and fats, to repair damaged muscles and depleted glycogen stores. Studies show that ingested protein within one hour of resistance training has positive effects on protein synthesis and can help facilitate muscle growth (2). It’s important to be aware of the number of macronutrients and calories you are getting in a single smoothie. If you are left feeling hungry shortly after, it may be more advisable to have a whole meal instead of a drink.

To bring you the most evidence-based and cutting information in the fields of sports and exercise science and health, SSISA works alongside the UCT Research Centre for Health through Physical Activity, Lifestyle and Sport (HPALS) to disseminate the latest research.  HPALS research focuses on optimizing human performance and promoting health and well-being through physical activity, sports participation, healthy eating and good sleep hygiene.  Their work begins at the DNA, to the human performance laboratory and ultimately to the community. To read more about the Health through Physical Activity, Lifestyle and Research Centre, Division of Physiological Sciences at the University of Cape Town, please see the HPALS website or email Ayesha Hendricks for more information about applications for MSc/PhD research programmes.

To get in touch with the Sports Science Institute of South Africa Group for Research Implementation and Translation (GRIT) Research Consultants, get in touch with Warren Lucas at research@ssisa.com or call 021 650 5728 for enquiries. Read more about the SSISA GRIT Team here.

Yours in Sports Science,

Sports Science Institute of South Africa

References: 

1. Westman EC, Yancy WS, Mavropoulos JC, Marquart M, McDuffie JR. The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus. Nutr Metab (Lond). 2008;5(1).
2. Stark M, Lukaszuk J, Prawitz A, Salacinski A. Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training. Vol. 9, Journal of the International Society of Sports Nutrition. 2012.