Fueling up with the right food and drink is very important to recovery after a good workout or sports, your body needs to replace the nutrients, protein and electrolytes lost during exercise. we have already covered best post workout foods eat But the right smoothie can also be a great option. They can help fuel you with the right nutrients instead of going for quick ineffective fixes like fruit juices and sugary drinks. Don’t confuse healthy fruits with fruit juices because fruit juices lack the fiber found in whole pieces of fruit and contain large amounts of sugar.
Smoothies are easy to make and digest, and if you use the right ingredients they provide a simple way to get the protein you need to build muscle, to restore the glycogen you burn during exercise. The carbs you need for this, and antioxidants that fight inflammation and cell damage.
Tips To Make Nutritious Smoothies After Workout
Start with a Liquid Base
Choose unsweetened almond milk, coconut milk, coconut water, or just water as a liquid base to keep the sugar profile of your post-workout smoothie to a minimum.
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add whole fruit
Whole fruits will be a flavor maker in your post-workout smoothie and also act as a natural sweetener. Add as many as you want but we recommend including a banana as they provide the all-important potassium you need for recovery. Potassium is an important mineral that helps control your blood pressure as well as being a natural diuretic.
Berries taste great so make an excellent addition as well as a whole suite of health benefits, they contain a high concentration of antioxidants, which neutralize disease-causing free radicals in your body. Most fruits contain healthy carbohydrates and fiber, which stabilize blood sugar levels.
add green leafy vegetables
They may not taste great, but they provide a nutritional boost without being overly flavorful. Leafy greens are high in iron, an essential mineral that transports oxygen around the body and aids in energy production. They also contain magnesium as well as antioxidants and extra fiber for muscle recovery.
Protein helps with muscle repair, maintenance and growth. Try natural vegetarian sources like nuts, nut butters, seeds or beans. Or you can try a protein powder. There are many vegetarians and non-vegetarians out there. are here best sources of plant protein
10 Foods Too High in Protein
The list is endless, you can choose your favorite superfoods or choose from Our Top 10 Superfoods. All have different properties and your post workout smoothie will include different flavors.
Once you have a blender you can play around until you get your formula and taste right but here is a suggestion for you.
- 1 medium banana, frozen or non-frozen
- cup blueberries
- कप cup strawberries
- 1 medium orange, peeled and cut into pieces
- cup rolled oats
- cup low-fat Greek yogurt or use coconut water for a vegetarian alternative
- cup kale
- 1a tablespoon or two of chia, hemp, or flaxseed seeds.
- cocoa nibs or powder sprinkles
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