Homemade smoothies have become ideal foods to complement athletes’ nutrition. Below, we will give you 5 smoothies that will help you meet and complete your sports goals.
Replenish energy after exercise
If you have performed an intense sports activity lasting more than an hour, it is advisable to consume foods such as glycogen and proteins. This way, you will be in an optimal state for the next training session. For example:
- Orange, banana, cereal, and walnut smoothie: Blend-mix a glass of milk or 2 yogurts, half a banana, juice of one orange, 2 tablespoons of unsweetened whole grain cereal, and 3 walnuts. This provides the proteins, carbohydrates, vitamins, and minerals needed to replace the nutrients lost during intense activity.
Lose weight
If you do sports with the purpose of losing weight, once you finish the physical activity, it is recommended to consume sugar coming from fruit. For example:
- Green tea and citrus juice: Prepare a green tea infusion and let it cool. Once cold, and before drinking, squeeze the juice of one mandarin and one lemon into it. It is a light drink that helps hydrate and provides antioxidants.
Hydrate after exercise
After activity, it is important to rehydrate and recover the minerals lost through sweating, such as sodium and potassium. This juice is an excellent option:
- Celery and cucumber juice with a pinch of salt: Blend-mix half a cucumber and one celery stalk. Add a pinch of salt. If desired, lemon juice can be added to give it a tangy flavor.
Prevent injuries
Antioxidants such as vitamins C and E help prevent injuries because they compensate for the oxidative stress caused by exercise. A smoothie rich in fruits and vegetables loaded with antioxidants is an excellent choice:
- Tomato, garlic, cucumber, and lemon juice: Take half a cucumber, one tomato, 1 or 2 garlic cloves, wash them well and blend with their skin (since many of their vitamins reside there), add the juice of half a lemon. Let it cool and it’s ready to drink. A pinch of salt can be added to recover sodium lost through sweating.
Increase muscle mass
To increase or maintain muscle mass, nutrition based on proteins and carbohydrates is recommended. For example:
- Oatmeal, yogurt, egg whites, milk, and banana smoothie: Blend 2 previously cooked egg whites, 2 tablespoons of oatmeal, 1 banana, 1 glass of milk, and plain yogurt. Beat everything, and if the texture is very thick, add water until the texture softens.
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