You did a top quality training, that last hill was a piece of cake, and you did great in the last set of pushups – now is the time to regain the lost energy and feed your muscles! Your physical activity is not complete if you don’t eat anything after you’re done with the training. Smoothies are pretty simple to prepare and drink after a workout, easy to digest and easy way to intake the necessary proteins to build muscles. Carbohydrates are also very important to make up for glycogen and antioxidants, in order to cope with sore muscles.
Start with a bit of green vegetables, then add the fruit, some protein (yogurt, silken tofu, whey powder…) and liquid in the form of coconut milk, orange juice or almond milk. After all that add some ice and nutritional supplements in the blender, such as whose seeds, ginger or turmeric.
Make sure to drink this smoothie for 30 to 60 minutes after a workout. We give you examples that you can apply completely, or use as the basis and inspiration for further combinations.
- 1 cup of silken tofu (yogurt)
- half a cup of fresh or frozen cranberries
- 1/2 medium sized beetroot
- 1 small fresh cucumber
- 1 celery stalk
- a few leaves of kale
- 1 orange or half a glass of squeezed orange juice
- 1 tablespoon of honey
Nutritional values (per cup): 332 calories, 18 g protein, 53 g carbohydrates, 9 g fiber, 34 g sugar, 8 g fat, 1 g saturated fat, 105 mg sodium.
- 2 tablespoons of soy protein powder (vanilla flavor)
- 1 cup of low fat milk
- 1/2 frozen banana
- 3/4 cup of frozen wild berries
Nutritional values (per cup): 368 calories, 29g protein, 56 g carbohydrates, 5 g fiber, 42 g sugar, 4 g fat, 1.5 g saturated fat, 292 mg sodium.
- 1/2 cup of yogurt
- 1/2 cup of milk
- 1 banana
- 1 tablespoon of peanut butter
- a handful of spinach leaves
- a few drops of pure vanilla extract
Nutritional values (per cup): 249 calories, 12 g protein, 45 g carbohydrates, 4 g fiber, 29 g sugars, 3.5 g fat, 2 g saturated fat, 179 mg sodium.
- 1 small frozen banana, sliced
- 1 cup of soy milk without flavor
- a few leaves of mint
- 1/4 cup cashew nuts (soak them in water overnight to soften)
- 1/3 cup silken/soft tofu
- a few drops of vanilla extract
Nutritional values (per cup): 418 calories, 20 g protein, 49 g carbohydrates, 6 g fiber, 24 g sugar, 17.5 g fat, 3 g saturated fat, 204 mg sodium.
We hope that this was helpful to you, and that now it will be a bit easier for you when it comes to choosing the perfect post-workout smoothie.