Smoothies are different. Energy smoothies are designed to quickly replenish the body's strength after a workout. The site already has it to replenish the body’s strength. But we are not going to stop and today we will have a few more cocktails for a quick recovery after the gym. Please note that all recipes are designed for vegan cuisine.
Why energy smoothies are good for athletes:
- After physical activity, water balance is quickly restored.
- Absorbed faster than regular food.
- Consist entirely of natural juices, berries, fruits and vegetables.
- The added protein makes them even tastier.
Another undoubted advantage of the cocktail is that a bottle of smoothie is a complete meal. Which helps save time on lunches and breakfasts. Agree that in hard sports mode this helps significantly. And a dinner with a specially selected composition helps you achieve your goals: build muscle mass or lose weight. But let’s not delay and move on to the ingredients of strength and beauty.
Energy smoothies for athletes
As a rule, energy smoothie recipes always include a banana. After all, it is a high-calorie berry (yes, banana is recognized as a berry :)). For athletes, we remind you that it is advisable to add your daily protein requirement to the drink. Thus, combining tasty with healthy.
A classic of the genre is the strawberry-banana smoothie. For one banana you need to take 6-8 medium strawberries. If you take frozen berries, the drink will be thicker. Pour ¼ cup orange juice and add chia or flax seeds if possible. Turn on the blender and in a couple of minutes an excellent energy smoothie is ready.
Another recipe: pour a chopped banana and apple into a glass of carrot juice, add 2 teaspoons of honey and beat.
Carrot-orange smoothie
Carrot juice is a recognized way to dramatically increase the body's stamina. In combination with orange pulp and juice, you create a supply of energy for at least the first half of the day. Here is the prescription:
- Medium carrots (8 pcs.).
- One orange.
- Juice of half a lemon, optional.
- ½ cup of chilled boiled water.
Place carrots, peeled and cut into slices, into a blender. There are also orange slices. Fill with water and turn on the blender, bring to a smooth state. Lemon juice is added to the glasses as desired.
Another recipe to replenish energy and increase endurance: 180 grams of peeled mango pulp, 1 tbsp. honey and 6 pcs. medium pitted apricots, pour 1.5 cups of carrot juice and beat.
- Medium carrots in slices.
- One apple.
- Green spinach (a handful).
- 2 oranges.
- A glass of orange juice.
- 2 tsp honey.
Mix everything in a blender and drink immediately. In the summer heat, you can add crushed ice.
For peach lovers we offer the following
Energy smoothie recipe with carrots, peach and orange
Cut 4 medium peaches into slices, add 1 orange, 1 tablespoon of flax seeds and pour a glass of carrot juice. If desired, add dry ginger for a sharp taste on the tip of the knife. Place in a blender and prepare a health cocktail.
To maintain strength after training, the following recipe is suitable: a banana, a cup of raspberries and 2 peeled kiwis are poured into ½ glass and sweetened with honey to taste. The whole mass is whipped, poured into a glass or bottle and drunk with pleasure.
Beat a glass of almond milk with 6 large strawberries (you can use frozen ones) and 1 tablespoon of sprouted wheat. Add honey 1-2 teaspoons.
For visitors to the Smoothie Mom website, we remind you that you can cheer up in the morning and But still, energy smoothies, the recipes for which we listed above, are preferable. For both health and well-being throughout the day.
In conclusion, we remind you that energy smoothies for workouts are not limited to the recipes listed above. There will definitely be a continuation on the Smoothie Mom website. For athletes who are losing weight and simply leading an active lifestyle with joy in every day. Check it out, to be continued...
A healthy and tasty vitamin dish, loved by supporters of a healthy diet, came to Russia from California, where smoothies are a common snack in the form of a thick cocktail, replacing unhealthy sandwiches, burgers and other fast food. The name comes from the English “smooth” (in the original the cocktail is called “smoothy”), meaning “soft”, “homogeneous”. The basis is made up of fruits and berries, whipped with a blender, occasionally diluted with juice, milk, yogurt, so the mass is dense, it can be eaten with a spoon, although this cocktail is served with 2 straws.
Benefit
Diet smoothies are a source of fiber, vitamins, minerals, and only 100-150 calories, so they are placed on a par with fresh fruits and vegetables, tofu and other products that are part of a healthy diet. Such cocktails not only help you lose weight, they have a positive effect on the body as a whole:
- fruit and berry mixtures provide energy from easily digestible carbohydrates;
- plant components help cleanse the body, removing toxins and waste;
- thanks to fiber, intestinal function is regulated and digestion is improved;
- dietary fiber promotes rapid saturation;
- Some smoothie components have fat-burning properties and speed up metabolism.
How to use
In the overall scheme of natural weight loss that is not harmful to health, smoothies should not play a key role - they are the same food as vegetable salad or cottage cheese casserole. If you consume them for breakfast, lunch and dinner, the body quickly begins to experience a lack of nutrients and important elements, so the main rule from nutritionists is that such cocktails appear on the daily menu only once. A few more significant nuances that will help you lose weight and prevent a blow to your health:
- Most of these cocktails cannot be called filling, since their base is vegetable and low-fat. For this reason, use them for a snack, in addition to breakfast (if you are preparing empty oatmeal without fruits or nuts), and for a late dinner.
- If the composition contains bananas, persimmons, grapes, or most of the components (by volume) are sweet fruits, do not eat this dish in the evening - put it on the menu for the first half of the day.
- Keep track of your daily caloric intake (should be calculated individually!) and the ratio of BJU (proteins, fats and carbohydrates) - without this control, there is no point in introducing even the lowest-calorie mixtures into the diet, because they are not a magic wand.
- After training, smoothies, like all other foods, are consumed only after an hour and a half (if you are aiming to lose weight). They are not recommended before training because they will not give a big boost in energy - it is better to eat boiled meat with brown rice.
- Smoothies have the right to be present in the daily menu as a snack option not for a week or a month, but on an ongoing basis, because these are the same fruits and vegetables that the body requires daily.
Smoothie diet
If you need to lose weight in a very short time, and the extra pounds are 5-7 or less, you can try to lose them on smoothie diets. In such figure correction schemes, the rule of drinking cocktails once a day is violated - they replace several or all meals. In order to minimize the damage caused to the body, such diets do not last longer than a week. They are not safe, so carefully read the list of contraindications:
- liver diseases;
- peptic ulcer;
- gastritis, gastroduodenitis;
- disruption of the bile ducts;
- pancreatic diseases;
- frequent stool disorders.
Due to the energy deficit that people who try these diets face, it is necessary to temporarily avoid vigorous physical activity. If the diet is labeled “detox” (cleansing), it stimulates the intestines, so it is advisable to carry it out on weekends - you may experience a very frequent urge to defecate. The most popular and well-known ways to lose weight with smoothies are the following diets:
- The seven-day is a strict detox system, according to which only cocktails are consumed for a week (6 r/day), a portion equal to the volume of a standard 250 ml glass. You can lose 5-7 kg if you are overweight, your stomach will additionally shrink, you will begin to get used to a leaner diet, so it will be easier to switch to a healthy diet or a less strict diet.
- Three-day - helps to lose weight by 2-3 kg, improve bowel function. It is designed for 3 days, so the degree of harm from it is lower than from a seven-day one. Its creators suggest replacing 3 out of 5 meals with cocktails: mainly lunch, afternoon snack and dinner. For breakfast they prepare porridge in water (buckwheat, oatmeal, brown rice), for lunch - vegetable broths, boiled lean meat or fish. Carbohydrates only once a day for breakfast.
Fasting day with smoothies
Long-term consumption of fruit and vegetable mixtures is not suitable for every body, so most nutritionists advise trying to lose weight not on a long-term diet with such a diet, but with the help of a fasting day. It won’t give you a plumb weight of 5 kg, but it will be a good impetus for the subsequent loss of kilograms on a strict diet and:
- stimulates intestinal function;
- will start the process of cleansing the body;
- removes waste and toxins;
- will give a daily rest to the digestive tract;
- will “shake up” the body (can be used as a stress boost during the main diet).
Keep in mind that on a fasting day, the body receives little energy from vegetable or fruit smoothies, since the calories supplied are not enough for full functioning. For this reason, it is advisable to deload on the weekend, not schedule a workout for that day, and not give yourself difficult mental tasks. This method of losing weight is not suitable for people who have:
- stomach or intestinal ulcer;
- acute liver diseases;
- heart diseases.
The fasting day lasts a day and is repeated no more than once a week. Its essence is to consume only smoothies, preferably exclusively vegetable or fruit ones (without adding cottage cheese, cereals, but kefir, milk or natural yogurt are allowed). They take 5-6 meals, since the diet is very hungry. In addition to such cocktails, you are allowed to drink water (including mineral water) and weak green tea. Sugar and honey are not allowed in weight loss cocktails during a fasting day.
Recipes
The number of fruit, berry or vegetable combinations is so large that you can prepare low-calorie vitamin cocktails without repeating them for a month or more. Just before starting culinary experiments, you should understand how smoothies for dinner for weight loss differ from those served for breakfast, and what additives can enhance the fat-burning effect.
With grapefruit
- Time: 5 minutes.
- Number of servings: 1 person.
- Calorie content of the dish: 52 kcal.
- Purpose: for a snack.
- Kitchen: author's.
- Difficulty: easy.
In the morning, to wake up, you can prepare not only coffee - a fruit cocktail with sour berries (according to the recipe, cranberries, but can be replaced with lingonberries) and refreshing citrus will work just as well. If you don't like the pure taste of grapefruit, combine it half and half with an orange (75 g each). You don’t have to add honey at all: this will reduce the calories in the cocktail, but the degree of sweetness will also decrease.
Ingredients:
- grapefruit – 150 g;
- banana – 50 g;
- sour apple – 100 g;
- honey – 1 tsp;
- cranberries – 30 g.
Cooking method:
- Peel the apple, cut in half and remove the seeds.
- Remove the films from the grapefruit slices and place them together with the apple in a blender.
- Add banana, beat for a minute (high speed).
- Heat honey, pour into cocktail, mix with cranberries. Cool before serving.
Vegetable
- Time: 20 minutes.
- Number of servings: 2 persons.
- Calorie content of the dish: 44 kcal.
- Purpose: for dinner.
- Kitchen: author's.
- Difficulty: easy.
Most smoothie recipes aimed at weight loss menus consist of fruits, although vegetables are more preferable in terms of cleansing and fat burning, because they have less sugar and more coarse fiber. What do you use to make these cocktails? Nutritionists allow the use of any vegetables that can be eaten fresh: celery, white cabbage, beets, broccoli, carrots, cucumbers and even tomatoes. Greens (cilantro, parsley, dill), which have strong fat-burning properties and speed up metabolism, will also not be out of place here.
Ingredients:
- carrots – 140 g;
- broccoli – 200 g;
- unsweetened apple – 150 g;
- bunch of cilantro – 20 g;
- spinach – 100 g;
- skim milk – 50 ml;
- oranges – 2 pcs.;
- pumpkin seeds – 10 pcs.
Cooking method:
- Pour milk over chopped spinach and leave for 15 minutes. - this way you neutralize oxalic acid, which can harm the stomach and kidneys.
- Peel the apple, remove the core and cut into cubes.
- Separate broccoli into florets and rinse.
- Peel the carrots and chop finely or grate them.
- Rinse the cilantro and cut it.
- Mix all products in a blender, beat for 1.5 minutes. at high speed.
- Squeeze juice from oranges.
- Pour into smoothie, beat for another 30 seconds.
- Garnish a vegetable smoothie for weight loss with pumpkin seeds.
Apple-celery
- Time: 5 minutes.
- Number of servings: 1 person.
- Calorie content of the dish: 17 kcal.
- Purpose: for a snack.
- Kitchen: author's.
- Difficulty: easy.
Some weight loss plans for quick fat burning advise giving up most of the plant foods, leaving only those that are green in color: spinach, celery, apples, kiwi. If you combine some of them, you get a low-calorie smoothie with amazing fat-burning properties. You can drink this drink even at night and not be afraid of gaining extra pounds. Keep in mind that a mixture of apples and celery is not recommended for people suffering from stomach diseases and high acidity of gastric juice, especially if you drink this smoothie on an empty stomach.
Ingredients:
- water – 170 ml;
- sour green apple – 120 g;
- celery stalks – 4 pcs.;
- a bunch of spinach – 20 g;
- lemon juice – 1 tsp.
Cooking method:
- Cut the washed celery stalks into large cubes.
- Peel the apple and remove the core. Chop the rest a little smaller than the celery.
- Rinse the spinach; if it is frozen, let it defrost.
- Place all ingredients in a blender and blend at high speed (rotate for about a minute).
- Add water and lemon juice and beat for another 15 seconds. at medium speed. Serve the finished green smoothie for weight loss immediately.
With kefir
- Time: 20 minutes.
- Number of servings: 2 persons.
- Calorie content of the dish: 85 kcal.
- Purpose: for dinner.
- Kitchen: author's.
- Difficulty: easy.
In the evening after training, to preserve muscle mass, experts recommend eating protein foods: this will help you lose weight faster and more correctly. If we talk about smoothies, then the basis of the evening post-workout option should be low-fat cottage cheese and kefir, and cinnamon, herbs, and prunes are added here for taste and aroma. If your diet is not too strict, you can even use a little cocoa powder, coconut flakes and even dark (!) chocolate, but without sugar or cocoa beans.
Ingredients:
- cottage cheese briquette 0% – 180 g;
- kefir 0% – 300 ml;
- prunes – 30 g;
- cocoa powder – 2 tbsp. l.
Cooking method:
- Pour boiling water over the prunes for a quarter of an hour.
- Rinse, chop finely.
- Place cottage cheese in a blender, add kefir, cocoa and prunes.
- Beat at high speed for a minute. Pour into glasses. If desired, you can add cocoa powder to only 1 part of the mixture to create a two-layer black and white cocktail.
Banana-oat
- Time: 10 minutes.
- Number of servings: 1 person.
- Calorie content of the dish: 85 kcal.
- Purpose: for breakfast.
- Kitchen: author's.
- Difficulty: easy.
Fruits and vegetables, even in the presence of fiber, do not provide strong satiety, therefore, in order for the smoothie to be satisfying and be able to become a full-fledged afternoon snack (kill hunger for 1.5-2 hours) or breakfast, cereals, bran or protein should be included in the composition. Rolled oats and a starchy fruit are a great combination, but if you're trying to lose weight, make this smoothie in the morning rather than an evening snack. Do not use small flakes that do not require cooking: they are less filling than large ones. The ideal choice is Hercules.
Ingredients:
- low-fat yogurt – 100 g;
- oat flakes – 30 g;
- banana – 100 g;
- honey – 1 tsp;
- ground cinnamon – 1/2 tsp;
- skimmed, lactose-free milk – 50 ml.
Cooking method:
- Pour heated (up to 40 degrees) milk over oatmeal and leave for 5 minutes. – they are allowed to soften a little, but not turned into porridge.
- Cut the banana and put it in a blender. Pour over yogurt.
- Beat for half a minute at medium speed.
- Add honey, ground cinnamon, soaked flakes.
- Beat for another half a minute at the same rate, pour into glasses. If you like soft flakes, let the finished mixture sit for another 5 minutes, but no longer.
From pomegranate and blueberries
- Time: 10 minutes.
- Number of servings: 2 persons.
- Calorie content of the dish: 63 kcal.
- Purpose: for a snack.
- Kitchen: author's.
- Difficulty: easy.
Berries are also used to prepare delicious diet cocktails, only with them the mass turns out not liquid, but puree, so it is advisable to add yogurt, milk or juice. The basis for such smoothies can be the usual raspberries, cranberries, strawberries or currants, or use more interesting ingredients: pomegranate, blueberries, blackberries. Below is an option with cherry juice, which can be replaced with milk, and almonds can be excluded from the recipe completely or replaced with cashews, walnuts or pine nuts.
Ingredients:
- blueberries – 200 g;
- fresh peaches – 200 g;
- pomegranate (seeds) – 100 g;
- cherry juice – 200 ml;
- strawberries – 100 g;
- ice (cubes) – 4-6 pcs.;
- almonds – 30 g;
- a pinch of cinnamon.
Cooking method:
- Pour boiling water over the almonds, then add cold water for a couple of minutes.
- Pour into a hot frying pan and dry on low burner power for 4-6 minutes.
- Peel, removing the shell. Break in half (or chop with a knife).
- Place the berries (including pomegranate seeds) into a blender, cut the peaches in half, and add them there.
- Pour in the juice, beat for 40 seconds at maximum speed.
- Add almonds, cinnamon, beat for another half a minute at the same speed.
- Pour into glasses, add ice. If desired, leave a few berries whole to garnish the mixture before serving.
With ginger
- Time: 10 minutes.
- Number of servings: 2 persons.
- Calorie content of the dish: 54 kcal.
- Purpose: for a snack.
- Kitchen: author's.
- Difficulty: easy.
Ginger root of all foods is considered the most useful for people who want to lose weight without losing muscle mass, but only burning fat deposits. It affects metabolic processes, accelerates blood circulation, breaks down fat and suppresses appetite. Add some grated ginger and you have a great weight loss drink! Just keep in mind that this product has a strong choleretic effect, so if you have diseases of the liver, bile ducts and pancreas, it should be used with caution.
Ingredients:
- avocado – 150 g;
- ginger root – 30 g;
- green apple – 300 g;
- orange – 2 pcs.
Cooking method:
- Wash the ginger root, remove the skin, and chop the rest finely.
- Remove the peel from the apple, remove the seeds, and cut the pulp into cubes.
- Remove the membrane from the orange slices and discard the seeds (if any).
- Remove the skin from the avocado and chop the flesh like an apple.
- Place all ingredients in a blender and blend for a minute at medium speed. If the mass is very thick, you can add half a glass of grapefruit juice (freshly squeezed).
With kiwi
- Time: 10 minutes.
- Number of servings: 2 persons.
- Calorie content of the dish: 64 kcal.
- Purpose: for a snack.
- Kitchen: author's.
- Difficulty: easy.
When green fruits that help you lose weight are mentioned, most people reach for apples, but there are also savory, delicious kiwis. They are even preferable for cocktails, since they are softer and easier to whip into a thick, tender mass. Kiwis are great for combining with skim milk or natural yogurt, pears, grapes (it’s best not to indulge in the latter while losing weight), any seeds and nuts. The option below is perfect for a summer menu - it's refreshing and juicy.
Ingredients:
- kiwi – 250 g;
- coconut milk – 100 ml;
- yellow pear – 100 g;
- ice cubes – 4 pcs.;
- large white grapes – 100 g.
Cooking method:
- Remove the skins from the kiwi and cut into quarters.
- Wash the grapes, cut each berry in half.
- Peel the pear, remove the core and seeds, and cut into several pieces.
- Place all the fruits in a blender, add coconut milk, and blend (rotate at maximum speed for a minute).
- Pour the cocktail into glasses, add ice cubes. You can use fresh mint leaves for decoration.
Tangerine
- Time: 45 minutes.
- Number of servings: 1 person.
- Calorie content of the dish: 37 kcal.
- Purpose: for a snack.
- Kitchen: author's.
- Difficulty: easy.
Eating citrus fruits always has a beneficial effect on your figure, although nutritionists recommend adding tangerines to the menu in the first half of the day due to their increased sweetness. Dishes with them are invigorating and have a fresh taste, and if you add delicate persimmons and ripe pumpkin to tangerines, you will get a delicious thick orange smoothie. An ideal option for breakfast, which can be served with oatmeal or low-fat cottage cheese pancakes. Lemon juice, which also actively promotes weight loss, will help tone down the sweetness.
Ingredients:
- pumpkin – 150 g;
- tangerines – 4 pcs.;
- lemon juice – 2 tbsp. l.;
- persimmon – 100 g.
Cooking method:
- Place the pumpkin pulp, cut into cubes, on a steamer rack, pour water into the bowl and cook for half an hour. If you don't have a steamer, you can wrap the pumpkin in foil and bake for 40 minutes. at 170 degrees.
- Remove the skin from the persimmon and cut it into several pieces.
- Peel the tangerines, be sure to remove the films.
- Place the fruit and cooled soft pumpkin in a blender and add lemon juice.
- Beat at high speed for a minute: the mass should be thick and tender.
Cooking rules
All cocktails of this type can be considered healthy if they do not contain refined sugar (not obtained from fruits), they are devoid of fatty components and have a minimal amount of starchy components. Please note that if you are aiming to lose weight, you will need to learn how to choose the right recipe for a healthy snack, taking into account the characteristics of certain products and their combinations:
- Fat-burning smoothies should include herbs and spices that enhance metabolism: cinnamon, ginger, nutmeg, cloves, and very sweet varieties of fruits and berries are excluded from their composition. Bananas, grapes, peaches, persimmons, and mangoes are excluded.
- If you add dairy products (yogurt, milk, kefir, fermented baked milk), choose low-fat ones, and if you are intolerant to cow's milk, you can take coconut or soy milk.
- You can enhance the nutritional value of a cocktail without harming your figure by using coarsely ground oat flakes, sprouted wheat and oats, seeds, nuts, but in small quantities (25-30 g per serving).
- Try not to use dried fruits with the exception of prunes - raisins and dried apricots in large quantities daily will not help you lose weight.
- If the liquid component is represented by juice, it must be homemade (fresh), and not packaged.
Video
Looking for something tasty to replace the cookies or an alternative to the good old post-workout protein shake? MH brings you these three easy weight loss smoothie recipes from personal trainer Scott Baptie. They will help you burn fat more effectively, fight hunger and recover after exercise. Just puree the ingredients in a blender and drink. The waist will melt before our eyes.
Fat burner: berries, honey and chili
Cup of frozen berry mixture
A tiny pinch of chili powder
A tablespoon of honey
400 ml. milk
200 ml. iced green tea
Scientists at California State University found that capsaicin, which is found in chili peppers, promotes fat burning by increasing body temperature and energy expenditure. Other studies have shown that it also helps suppress appetite. Berries are an ideal addition to a low-calorie fat-burning smoothie: they are rich in vitamins, fiber and, as studies have shown, help control blood sugar levels, that is, they prevent diabetes. Remember: losing weight is about improving your health and not just limiting the number of calories you consume.
Hunger winner: kale, apple and yogurt
handful of cabbage
Apple without core
Grapefruit
Glass of water
Half a glass of natural yogurt
A tablespoon of honey
Vegetable smoothies are usually associated with tasteless but healthy drinks that require you to hold your nose before drinking. But this kale smoothie is as delicious as it is healthy. Leafy vegetables contain a lot of calcium, which, according to scientists, plays a key role in regulating the amount of fat in the body. And protein dissolved in yogurt will help you cope with hunger. It will relieve you of the desire to snack between meals, and will also reduce the loss of muscle mass that is inevitable with a diet aimed at weight loss.
Regenerator: orange, ginger and green tea
Orange
Spoon of whey protein powder
A pinch of ginger
400 ml iced green tea
Handful of ice cubes
Oranges are rich in vitamin C, which helps fight oxidative stress that causes sore throat. And as scientists from the University of Georgia discovered, the anti-inflammatory properties of ginger help relieve inflammation in muscle tissue after exercise. In addition to caffeine, green tea contains the antioxidant ECGC, which promotes the oxidation of fat cells. Recovery after weight loss training receives undeservedly little attention. This smoothie will help you keep your muscles fresh and burn maximum calories every workout.
The struggle for a beautiful body and good health is not easy for everyone, especially if you have to limit yourself to delicious food. Thanks to the person who invented the smoothie!
Diet and training together will help you achieve the desired result. But what to do if you don’t have the strength to work out at the gym, and boiled chicken breast only causes an attack of nausea? Try adding smoothies to your diet! They will give you a boost of energy and sweeten your sad diet life. The beauty of this miracle drink is that it does not overload the stomach, but at the same time it has a whole complex of vitamins and beneficial microelements.
We must warn you that not all smoothies are equal! We divided them into two groups: “before training” and “after training”.
Smoothie before workout
It is very important to monitor what goes into your body before training. Think of food as a source of extra strength that will help you stay active throughout your workout.
Pre-workout smoothies should be based on healthy fats with moderate amounts of carbohydrates and protein. They are designed to improve your performance, maintain hydration during exercise, repair muscle tissue, relieve hunger pangs and help speed up the recovery process.
says nutrition expert Laurie Orlowski.
What ingredients should a pre-workout smoothie consist of:
bananas— contain potassium and carbohydrates, which give a boost of energy;
oatmeal- Helps maintain energy levels;
spinach- causes muscles to use less oxygen, which improves their efficiency;
almond oil- almonds are rich in magnesium and B vitamins, which support energy levels and optimal muscle function. They also contain protein;
hemp seeds- this is a particularly useful ingredient for vegans who do not consume animal protein;
apples- contain powerful antioxidants that help deliver more oxygen to the lungs;
Coconut oil- Helps fight fat.
Post-workout smoothie
Eating food after a workout in the gym is no less important. Orlowski says you have a 30-60 minute window, which is the optimal time for cells to receive nutrients. Drinking a smoothie during this critical period for the body will help restore muscles and gather strength.
The ideal “post-workout” shake should be a well-balanced balance of protein, fiber and antioxidants. Mix protein (like almonds and peanut butter) with greens (spinach) and fruits (banana, strawberries and blueberries). This will give you a boost of energy that will help you stay productive all day long.
Smoothie is a drink made from fruits, berries, vegetables or herbs whipped in a blender, with the addition of sweeteners, yogurt, superfoods and nuts. This is a great, quick solution to fuel up before your morning run (especially if you find it difficult to exercise even after a light meal) or to refresh yourself after a long workout.
The greater the training load, the more important it is to have a balanced and nutritious meal after exercise. However, it takes time to prepare a meal, and replenishing carbohydrates in the first 30 minutes can significantly speed up the recovery process. It's time to make a smoothie.
In addition to simplicity and ease of preparation, such cocktails have many more advantages: fresh vegetables; fruits and greens have a lot of nutrients; smoothies can be flavored with any superfoods; add nuts, dried fruits and even cereals.
Nutritious apple
½ cup water
½ cup apple juice
1 tbsp. walnuts
½ tsp. cinnamon
a little vanilla or vanilla bean seeds
a pinch of ground nutmeg
bunch of spinach
1 apple
¼ banana
ice (optional)
Mix all ingredients in a blender and beat until smooth.
Mint Rice Smoothie
½ bunch of mint
4 tbsp. boiled rice
1 bunch of green spinach (optional)
1 banana
some water
1 tbsp. cocoa
1 tsp flax seeds
Mix all ingredients and beat in a blender, adding water little by little to get a creamy consistency.
Poppy smoothie with vitamin C
1 ½ cups yogurt or soy milk
½ cup frozen raspberries
2 tbsp. oatmeal
juice of 1/3 lemon
1 tsp flax or chia seeds
2 tbsp. poppy
a pinch of vanillin
zest of 1 lemon
sweetener to taste: honey, agave syrup, maple, stevia, sugar
Mix all ingredients and let steep for at least 4 hours, preferably overnight. In the morning, beat in a blender until it becomes yogurt.
Refreshing smoothie
1 grapefruit
200 g frozen strawberries or raspberries
1 apple
1 tbsp. freshly grated ginger
Mix all ingredients and beat in a blender.
Almost Pina Colada
1 cup pineapple juice
100 ml coconut milk
juice of ½ lemon
1 banana
several ice cubes
Mix the ingredients in a blender bowl and beat. During the hot season, you can use frozen banana.
Smoothie "Energy"
½ banana
3 dates
200 ml milk or yoghurt
5 tbsp. oatmeal (thin instant oatmeal)
2 tsp honey
a handful of nuts or seeds
pinch of cinnamon
Combine all ingredients in a blender bowl and blend for 1 minute until pureed. Serve sprinkled with cinnamon.
Detox smoothie
½ banana
½ green apple
1 teaspoon spirulina
1 tablespoon bran
bunch of cilantro, mint, green basil or spinach
Blend the ingredients in a blender until pureed.
Strawberry smoothie
1 cup strawberries (fresh or frozen)
70 ml coconut milk
3 tbsp. oatmeal (optional)
½ tsp. flax or chia seeds
3 tbsp. sesame
1 tsp lemon juice
sweetener to taste - honey, sugar, stevia
