Contents:
- Medical Video: 6 Natural Pre-Workout + Post-Workout Snacks Ideas!
- 1. Mango Smoothies
- Materials needed:
- How to make:
- Nutrient content:
- 2. Peach Smoothies
- Materials needed:
- How to make:
- Nutrient content:
- 3. Banana and peanut smoothies
- Necessary materials:
- How to make
- Nutrient content
- 4. Blueberry avocado smoothie
- Material used:
- How to make:
- 5. Strawberry Strawberry Smoothie
- Necessary materials:
- How to make:
- Nutrient content
- 6. Chocolate Mint Smoothie
- Necessary materials:
- How to make:
Medical Video: 6 Natural Pre-Workout + Post-Workout Snacks Ideas!
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 Smoothies
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.
Protein from yogurt is also useful as an ingredient that repairs muscle damage 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.
Materials needed:
- 1 cup of spinach. The cup is about 240 ml.
- 1 cup of mango which has been cut and frozen
- ½ cup of cut carrots
- ½ cup of coconut water
- ¼ cup of orange juice
- ½ cup plain yogurt
How to make:
Mix all ingredients and blender until smooth and then pour into a glass.
Nutrient content:
A glass of mango smoothie 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 Smoothies
Other sports drinks include 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.
You can add more nutritious smoothies to 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.
Materials needed:
- 2 cups of spinach
- 1 cup of peaches that have 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 smooth and ready for smoothies.
Nutrient content:
This 1 glass 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 smoothies
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 fill your carbohydrate needs which run out after training.
Necessary materials:
- 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 smooth and ready for smoothies.
Nutrient content
1 this smoothie dish in a glass serves as much as 249 kcal of energy, 12 grams of protein, 45 grams of carbohydrates, 29 grams of sugar, 3.5 grams of fat.
4. Blueberry avocado smoothie
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, proteins, vitamin C, good fats, and these 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
- ½ lemon
- 3 tablespoons of honey
Upper layer:
- 1.5 cups of blubery 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 ingredients and juice from 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 in half a glass.
Upper 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.
Nutrient content
This 1 cup smoothie can provide 308 calories of energy, 11 grams of protein, 19 grams of fat, 28 grams of carbohydrates, 5 grams of fiber.
5. Strawberry Strawberry Smoothie
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 as a substitute for energy savings lost after exercise can also be obtained from strawberries, beets and also some of the yogurt which is also rich in protein.
Necessary materials:
- 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 this recipe you can produce 2 glasses of smoothies.
Nutrient content
This 1 glass smoothie dish provides 147 kcal, 4 grams of protein, 1 gram of fat, 34 grams of carbohydrates, 332 grams of sodium, and 8 grams of fiber.
6. Chocolate Mint Smoothie
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.
Necessary materials:
- 4 tablespoons of powdered milk chocolate
- 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. This recipe can be served for 1 large glass.
