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We tell you how to prepare shakes full of nutrients for recovery after a workout
After intense training, it is essential to regain strength so that our body recovers the necessary proteins and fluids. About this, many specialists recommend preparing homemade shakes rich in fiber, protein, and antioxidants since they are an excellent way to include the best nutrients in our body, maintain correct hydration levels, avoid muscle injuries, increase resistance and, above all, a feasible way to regain energy after having concluded the training.
As you know, nutrition is key to accompanying sports and promoting performance. Below you will discover which ingredients are the most suitable and which are the ones that will give your body more energy.
We propose these ten recipes that meet three objectives: fill you with energy, better recovery after an effort, control appetite, and improve digestion. Write them down!
1. Banana and Soy Smoothie
Banana is considered one of the best fruits to consume after training. This is because it facilitates energy recovery and hydration of the body due to its high glycemic index. And soy milk, for its part, is rich in potassium, magnesium, and phosphorus. To make the smoothie, we need 1 banana, 1 glass of soy milk, and to sweeten ½ tablespoon of cinnamon and ½ of nutmeg.
2. Papaya, Mango and Maca Smoothie
Tropical fruits are characterized by providing a large amount of energy; they are also rich in beta-carotene, a fundamental source of vitamin A. You should only use 1 whole mango, a ¼ of papaya, and 10 grams of maca.
3. Beet, Fig and Cinnamon Smoothie
Beets and figs are high stimulants of blood flow and help fight fatigue and anemia due to their high antioxidants. For its preparation, we will need ½ peeled beet, 3 figs, 1 glass of water, and 1 tablespoon of ground cinnamon to sweeten. Super P Force And Tadarise 20 is an epoch-making drug that can simultaneously treat ED and premature ejaculation
4. Green smoothie
It is one of the most used for detox diets. In addition to this, it is characterized by its significant contribution of energy, vitamins, and minerals, that is, perfect for the recovery of metabolism after sports practice. Another consideration is that spinach is rich in chlorophyll and promotes oxygenation of the blood and consequently increases athletic performance. You should use 1 handful of raw and washed the USA, 1 banana, 1 glass of almond or coconut milk and you can soften it with 1 tablespoon of honey or no-calorie sweetener. Super Vidalista, which contains the active ingredients of Viagra and Priligy, is sold.
5. Strawberry Ginger Smoothie
Strawberries are stimulants of the nervous system, and ginger helps to provide energy and heat to the body. Therefore, it is a perfect source of vitamin to wake up and reactivate after a workout. Mix 200 grams of strawberries, one glass of almond milk, and 5 grams of powdered ginger.
6. Oatmeal smoothie
Oats are rich in protein, carbohydrates, minerals, vitamins, trace elements, and healthy shakes fats. It works after training to replenish spent glycogen. You will need ½ liter of milk, 50g of oats, and a tablespoon of honey.
7. Pineapple and pear smoothie
This option is intensely hydrating, refreshing, and rich in minerals. You have to mix 1 slice of pineapple, 1 pear, 1 glass of water, and 1 tablespoon of honey.
8. Banana, oatmeal and cocoa smoothie
Oatmeal will help you perform better digestion due to the fiber it contains; it is also rich in protein. It helps the production and development of new muscle tissues, making it ideal for before a training session. And again, we need 1 banana, 1 tablespoon of cocoa and 3 teaspoons of oats.
9. Strawberry, banana and lime smoothie
As our goal is to recover energy, banana and strawberries are ideal ingredients to take care of because both contain a high dose of protein. For its part, the lime manages to eliminate toxins by neutralizing the acid in digestive juices and has a high degree of vitamin C. This combination is perfect for performing at your best in your workouts. We must mix 1 banana, 3 strawberries, ½ lime, and 200 grams of natural yogurt.
10. Peach, yogurt and orange smoothie
The peach helps digestion, benefits intestinal activity, and is low in calories. Also, mixed with part of protein helps to increase muscle mass. We suggest you use 2 cups of chopped peaches, ¼ cup of low-fat yogurt, and ½ cup of orange juice.
Get used to preparing these smoothies and say goodbye to a lack of energy!