You have just returned home from pedalling up the hill or a gym work out and now it’s time to refuel.
Experts say that a smoothie is a perfect drink to turn to after a workout, for one they are easy to make and two they are easily digestible hence they make those proteins readily available for the muscle building, the carbs to be converted into energy and the antioxidants to help fight damaged cells and any other tissue inflammation that might have occurred during the work out.
It is recommended that you drink your smoothie 30 min to an hour after your exercise to help replenish and restore the energy you spent during your workout.
When you are blending your smoothie, ensure that protein takes the highest percentage, followed by carbs and then fats. Here are top 3 delicious and healthy smoothies to drink after your exercise session.
Low Calcium, High Protein Apple Smoothie
To make a good high protein smoothie, ensure that protein is 25 – 30 grams and yet the amount of calories that you will consume will not be too high.
Ingredients used to prepare this smoothie:
• 1/2 pink apple
• 1/4 banana
• 1/2 cup unsweetened almond drain
• 3 dashes of cinnamon
• 1 scoop vanilla powder
• 1 table spoon flax seed
Banana is also a good source of potassium which you lose while sweating while flaxseed is a good source of fibre.Blend all the ingredients together until they become smooth.
You can add a slice of ice if it’s too thick.When served, this smoothie contains 26g of protein, 5.5 g of fibre and 276 calories.
It does not get better than a green smoothie.
Do not be afraid of the green veggies because they are a good source of carotenoids which help out alot to repair damaged cells and above it all, they will help prevent you from iron deficiency, detoxify your system and leave you invigorated.
To prepare this green smoothie, you will require these ingredients;
• cup unsweetened coconut/drinking water
• 1/2 measures of chopped greens
• 1/4 parsley
• 1/2 diced cucumber
• 1 medium apple
• 1/2 glass mango juice
• 1-inch of ginger piece
Blend all the ingredients together until smooth.
Gingerol, a compound found in ginger is a well-known anti-inflammatory agent which will help you recover from any injuries that you might have incurred during the exercise.
When served, this green smoothie has 15.3g of fibre, 278 calories and 8g of protein.
Diet Chocolate Smoothie
This delicious smoothie will help to satisfy the hunger pangs after the exercise while at the same time helping you maintain a normal weight.
To prepare this smoothie, the following ingredients are required:
• 2 ripe bananas
• 1 glass almond drain
• 1/4 glass nutty spread
• 2 table spoon of unsweetened cocoa powder
• 1/2 table spoon of vanilla concentrate Ice
The banana is also a good source of protein and potassium. It has been proved by research that eating cocoa products is good for your heart and the unsweetened type has more health properties.
Mix and blend all the ingredients until smooth and then add a light dusting of cocoa on top.
When served, this great smoothie contains 346 calories, 7g of fibre and 11g of protein.Enjoy your smoothie for a healthy living!