6 Healthy Smoothie Recipes That Can Return Energy After Exercise

6 Healthy Smoothie Recipes That Can Return Energy After Exercise

6 Healthy Smoothie Recipes That Can Return Energy After Exercise

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6 Healthy Smoothie Recipes That Can Return Energy After Exercise

After exercise, the body must feel tired and lack energy. The body needs substances that can repair all damage to muscle cells, requires a replacement for energy deposits that have been used, as well as replacement fluids and minerals due to the amount of sweat that comes out. Therefore, it is very necessary to consume a substitute that is quickly digested and rich in nutrients. Smoothies are healthy after-sports drinks that you can rely on to restore energy. Here are some smoothie recipes that can help recover the body after exercise.

1. Mango Smoothie

6 Healthy Smoothie Recipes That Can Return Energy After Exercise

Orange fruits and vegetables contain high vitamin A which can help repair damaged cells after exercise. Meanwhile, coconut water is also a natural electrolyte liquid to replace the body's fluids and minerals that have come out with sweat during exercise.

Proteins from yogurt are also useful as ingredients that repair damaged muscles and the basic ingredients of forming new muscle cells. This smoothie is a drink after exercise that contains carbohydrate sources. So, this drink can help replace the energy that has been drained during exercise, so that recovery occurs faster.

Material needed:

  • 1 cup spinach. The cup is about 240 ml.
  • 1 glass of mango which has been cut and frozen
  • ½ cup of cut carrots
  • ½ cup of coconut water
  • ¼ cup of orange water
  • ½ cup plain yogurt

How to make:

Mix all ingredients and blender until smooth and then pour into glass.

Nutritional content:

1 cup of mango smoothies can provide 364 kcal, 12 grams of protein, 80 grams of carbohydrates, 12 grams of fiber, 2.5 grams of fat, 321 mg of sodium.

2. Peach Smoothie

6 Healthy Smoothie Recipes That Can Return Energy After Exercise

Other sports drinks are peach and spinach smoothies. Don't worry, the taste of spinach in this smoothie will be covered with peaches. Spinach also provides iron which is needed by the body after exercising.

To make it more nutritious, you can add this smoothie coconut water and zucchini which can be a good source of minerals to replace the body's minerals that are lost through sweat. Bananas and peaches are the fruit of carbohydrate providers along with yogurt. Yogurt also donates protein to the body for muscle recovery.

Material needed:

  • 2 cups spinach
  • 1 cup of peach which has been cut and frozen
  • ½ zucchini fruit
  • ½ banana
  • ¾ cup of coconut water
  • ½ cup plain yogurt

How to make:

Mix all ingredients into a blender. Blend until evenly distributed and smoothies are ready to be served.

Nutritional content:

1 glass of this smoothie dish provides 312 kcal, 15 grams of protein, 60 grams of carbohydrates, 4 grams of fat, 37 grams of sugar.

3. Banana and peanut smoothie

6 Healthy Smoothie Recipes That Can Return Energy After Exercise

Banana and peanut smoothies are the most appropriate combination of drinks after exercise, because they are rich in fiber, potassium and B vitamins that are good for the body. Yogurt and milk provide extra protein and calcium after exercise. Peanut butter also helps meet your carbohydrate needs that run out after exercise.

Material needed:

  • ½ cup plain yogurt
  • ½ cup of milk
  • 1 banana
  • 1 tablespoon of peanut butter
  • 1 handful of spinach
  • ½ teaspoon of vanilla

How to make

Mix all ingredients into a blender. Blend until evenly distributed and smoothies are ready to be served.

Nutritional content

1 of this smoothie dish in a glass serves as much as 249 kcal, 12 grams of protein, 45 grams of carbohydrates, 29 grams of sugar, 3.5 grams of fat.

4. Blueberry avocado smoothie

6 Healthy Smoothie Recipes That Can Return Energy After Exercise

Not only is it suitable for drinking after exercise, this smooth layer also has a beautiful shape that attracts your eyes after practice. Nutritious smoothies, from carbohydrates, protein, vitamin C, good fats, and minerals can be the right choice for you avocado lovers after exercising. There are 2 smoothie recipes in 1 cup of this smoothie.

Material used:

Bottom layer:

  • 1 ripe avocado
  • 1 cup plain yogurt
  • 1/2 lemon
  • 3 tablespoons of honey

Top layer:

  • 1.5 blubery cups that have been frozen and cut into pieces
  • 3 tablespoons of peanut butter
  • 1 cup plain yogurt
  • 80 ml of milk

How to make:

Bottom layer

Mix all the ingredients and juice from the lemon. Blend all the ingredients in the bottom layer until smooth. Then enter in a glass. With this recipe you can produce 4 servings of smoothies in a glass. Put it in half a glass.

Top layer

Blend all ingredients in the top layer until smooth. After blending until smooth, pour the smoothie into a glass that has been filled beforehand so that the smoothie looks 2 layers with different colors. With this recipe you can produce about 4 smoothies.

Nutritional content
This 1 glass smoothie dish can provide 308 calories of energy, 11 grams of protein, 19 grams of fat, 28 grams of carbohydrates, 5 grams of fiber.

5. Smoothie Bit Strawberry

6 Healthy Smoothie Recipes That Can Return Energy After Exercise

Drinks after other sports that are quite easy to make are strawberry smoothies and beets. Beets are a fruit that is rich in nitrates, according to Glyn Howaston Ph.D, director of research and innovation at the sports department in Nothumbria. These compounds have anti-inflammatory properties that can help reduce inflammation or cell damage that occurs after intense exercise.

Carbohydrates instead of storing energy lost after exercise can also be obtained from strawberries, beets and also some of the yogurt which is also rich in protein.

Material needed:

  • 4 bits
  • 2 cups of coconut water
  • 2 cups of frozen strawberries
  • ½ cup plain yogurt
  • 1 squeezed lemon (any kind of orange)

How to make:

Combine all necessary ingredients into a blender and juice with orange juice. After the haruls has evenly distributed the texture of the smoothies, pour it into the glass. From 1 recipe it can produce 2 glasses of smoothies.

Nutritional content

1 glass of this smoothie dish gives 147 kcal, 4 grams of protein, 1 gram of fat, 34 grams of carbohydrates, 332 grams of sodium, and 8 grams of fiber.

6. Mint Chocolate Smoothie

6 Healthy Smoothie Recipes That Can Return Energy After Exercise

Other smoothie recipes can also be from chocolate milk. Chocolate milk is a drink after exercise that is high in protein and carbohydrates. Research shows that chocolate milk contains a ratio of the composition of carbohydrate proteins that are very appropriate for the body. The protein carbohydrate content is very important for the athlete's recovery process, no wonder chocolate milk is one of the drinks that is often recommended for athletes. Besides chocolate milk has prices that tend to be cheaper and easier to find.

Material needed:

  • 4 tablespoons of powdered chocolate milk
  • 2 tablespoons of walnuts
  • 1/2 banana
  • 1 tablespoon of chocolate powder
  • 2 mint leaves
  • 1 cup of water
  • Enough ice cubes

How to make:

Mix all ingredients in the belender. Blend everything until smooth. 1 of these recipes can be served for 1 large glass.

Also Read:

  • 5 Protein Rich Smoothies Recipes for Children
  • 4 Creations of Low-Sugar Smoothies that are Safe for Diabetes
  • 5 Creations of Fresh Fruit Smoothies to Brighten Skin Tone from Inside

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