Food is very important for the general welfare of all people, and is much more important in the case of athletes. For this reason, finding nutritious and delicious smoothies is fundamental to recover the energy consumed.
In sports practice the body needs to replace the minerals and nutrients that are spent. Likewise, athletes worry about gaining muscle mass and maintaining an adequate weight. A slender figure and a healthy organism is the goal to achieve.
While it is a pleasure to perform the exercise routine every day, sometimes it also becomes a great sacrifice. It is very positive to have at your disposal nutritious and delicious smoothies to enjoy a healthy and natural complement.
7 nutritious and delicious smoothies
These recipes they are advisable for all athletes . It is a good way to give yourself a taste for the palate, and at the same time recover strength and energy.
1. Red smoothie with antioxidants
This shake collaborates with the digestive system and is rich in antioxidants. The characteristic red color is the product of the ingredients that we discuss below.
- 1 nectarine
- ½ Peach
- 1 plum with skin.
- Juice of 1 lemon (5 mL).
- ½ cup of cold tea (125 mL).
- 2 tablespoons of honey (42 g).
Remove the pieces of pulp from the fruit and cut into cubes and place all the ingredients in the blender. Mix, bring to refrigerate for a while (minimum 10 minutes). Decorate to taste, serve and enjoy.
2. Special vitamin C shake
For an athlete it is essential not to contract any disease. The vitamin C Strengthens the immune system.
- 1 cup of orange juice (250 mL).
- A handful of coriander (20 g).
- 3 medium kiwis (300 g).
- 1 cup of celery (150 g)
- 1 cup of cabbage (150 g).
- 4 nuts (5 g).
Chop the cabbage, nuts and celery. Cut the rest of the ingredients into slices. Blend until the ice disarms completely. Nuts will add healthy fats that favor exercise.
3. Peanut butter
Provides proteins and fiber . It is high in calories so you should drink it in moderation.
- 1 tablespoon of peanut butter (8 g).
- 1 teaspoon of cinnamon (10 grams).
- 1 cup of water (250 mL).
- 15 peanuts (50 g).
Place all the ingredients together in the blender. Process and serve.
4. Oatmeal energy shake
It is useful to regenerate muscle mass and renew energy . Athletes and all people benefit from this shake, after physical wear and tear.
- ½ cup of almond milk (100 cc).
- ½ cup of oatmeal water (100 cc).
- 1 teaspoon of cinnamon (10 g).
- ½ cup of oats (100 g).
Blend all the ingredients and take advantage of the properties of this low-sugar cereal.
5. Banana and cinnamon smoothie
A well-known drink and popular that prevents cramps. It also favors rehydration after the exercises.
- 1 large ripe banana.
- ½ tablespoon of cinnamon (10 g).
- 3 tablespoons of sugar (50 g).
- 1 cup of soy milk (250 mL).
Put all the ingredients in the machine and mix until the ice is undone. Serve and enjoy after an exercise routine.
6. Protein shake pre-exercise
Preparing before performing an activity that involves physical exertion is also recommended. The shakes do not serve only for the end of the routine; This natural preparation provides minerals and carbohydrates that increase physical resistance.
- 1 cup of yogurt skimmed liquid (200 mL).
- 2 strawberries
- 1 nut
Blend all the ingredients for three minutes to achieve a homogeneous mixture, without lumps. Serve, decorate to taste and enjoy.
7. Merengada milk, an ideal option for children
It is always said that children are the future. The great athletes of tomorrow are the little ones of today ; For this reason it is good to inculcate the habit of healthy nutrition .
Here we propose an alternative nutritious and delicious smoothies suitable for children’s palate. Write down the following ingredients.
- 1 liter of milk
- 1 cinnamon stick
- Lemon rind .
- 3 egg whites
- 150 grams of sugar.
- 1 pinch of ground cinnamon.
Place the milk, lemon peel and sugar on moderate heat. Turn off once it starts to boil and let cool in refrigerator.
On the other hand, make a meringue with the egg whites and sugar. Once the meringue is done, mix with the cold preparation. Serve and sprinkle a touch of ground cinnamon.
The nutritious and delicious shakes should be the company of all sports practices . Ideal for breakfasts or snacks, they provide everything an athlete needs.