CCF Power Smoothies - packing gains after your workout!

CCF Power Smoothies - packing gains after your workout!

18 August 2019

We always urge our members to take their training seriously and make it a priority in their lives. Health is not to be taken for granted. We also stress that to facilitate and support the training goals you also need to take your recovery and nutrition into account.
So of course we are super stoked to now be able to make that aspect of your training day a little bit easier with the introduction of the CCF Power Bar at CCF HQ in Gardens, and especially the signature CCF Power Smoothies.

Our recipes were created to take into account not only taste but functionality thus the macro breakdown for each one of them is geared towards helping you recover to the max after each class = healthy gains!

All our Power Smoothies has a low fat yoghurt base (can be replaced for Almond Milk or Water) and contain at least 50-100g of freshly frozen fruit/berries.

Let's talk about the nutritional breakdown of these delicious health bombs.

Protein is considered the building blocks of the body.

After weight training, your body begins to break down your muscles and your body drops into a short-term wasting or catabolic state. So consuming protein during the pre- and post-exercise period can offset catabolism and rebuild muscle. #Gainz

Each CCF Power Smoothie has between 35 - 40g of protein which comes from Nutritech Premium Whey Protein which is a grass-fed protein with no soy, and NO added sugar!
Should you require a Vegan protein source, we will happily substitute it out free of charge or if you need less protein, ask to have 1 scoop instead of 2.

Carbohydrates are primarily a source of immediate energy for all of your body’s cells.

And research has proven that higher-glycemic carbohydrates (banana/honey) are beneficial during the pre- and post-workout periods hence the inclusion in our smoothies.
Both "Murph" and "Fran" contain a mix of fast-acting and slower carbohydrates from freshly frozen fruit & honey.

The carbs in the smoothies range from 33 - 40g. A good balance of protein and carbs ensure adequate recovery post-workout.

Fat supports metabolism, cell signalling, the health of various body tissues, immunity, hormone production, and the absorption of many nutrients (such as vitamins A and D). 
Fats also keep you fuller for longer.

"Murph" has a higher fat content than Fran. He clocks in at about 14g because of the peanut butter whilst "Fran" weighs in with about 4g. Depending on your daily intake goals, you can then chose the right Power Smoothie to match.

Peanut butter which is the main fat source in the "Murph" smoothie gives you some fibre, some vitamins and minerals (including 200 milligrams of potassium). Plus peanut butter tastes good and goes well with chocolate and banana.

Our CCF Power Smoothies come in both Rx, 500ml (R40.00) and Scaled 280ml (R25.00).


The full nutritional breakdown in each Power Smoothie and various sizes can be found below.

  • MURPH - RX
    Calories: 440
    Macros: 40g Protein, 40g Carbs, 14g Fat
    Energy balance %: 36P/36C/27F
  • MURPH - Scaled
    Calories: 220
    Macros: 20g Protein, 20g Carbs, 7g Fat
    Energy balance %: 36P/36C/27F
  • FRAN - RX
    Calories: 310
    Macros: 35g Protein, 33g Carbs, 4g Fat
    Energy balance %: 45P/42C/13F
  • FRAN - Scaled
    Calories: 165
    Macros: 17.5g Protein, 16.5g Carbs, 2g Fat
    Energy balance %: 45P/42C/13F
    All values above are approximate and can vary SLIGHTLY in each smoothie.

Want something more power ful still?
We also have "MAXIMUS" the Super
Power Smoothie on the menu (+500ml at R60.00):

This is basically an RX "Murph" with a double shot of espresso blended in! Energy content is the same but you get a caffeine boost from the coffee direct from our coffee machine and the taste is great for coffee lovers.

We also offer a few "Add-Ons" to make your Power Smoothies even more tailored towards your need.

  • Vegan Protein: FREE of charge. 
  • Almond Milk Base instead of Yoghurt: R5.00 per smoothie.
  • RAW Whey Isolate Protein instead of flavoured Whey: R5.00 per smoothie.
  • 1 scoop of L-Glutamine added to your smoothie: R3.00.
  • 1 scoop of Creatine Monohydrate added to your smoothie: R3.00.

Want Supplements for your own use? Don't worry we got you covered! 

We've been working with Nutritech for several years now and highly appreciate their clean products that are designed for a healthy lifestyle. We sell their proteins, BCAA's, and some other supplements too - and we even offer you a slight CCF discount!

PS. For easy accessible healthy snacks we also sell various Protein and Oat bars in the Power Bar.

Try us out the next time you train with us in Gardens and let us know how good you feel after your CCF Power Smoothie.

This post is written by Coach Tash King, one of our in-house CCF Nutrition Coaches.