After pounding the pavements, holding poses, pedalling for hours, and lunging to the core, it’s time to refuel. Unless you fill up on something, your workout hasn’t reached to its optimum level. But, here’s the million dollar question that light up your mind– what to eat after the workout?
For this indecisive post-workout time, our recipes for nutritious smoothies are perfect snack to turn to. To make it worth having after the hardcore workout, blend ii with 15 to 20 grams of protein. The rest shall covered up by carbs, and a small amount of fat.
You must drink up within 30 to 60 minutes after exercise to swiftly restore energy stores and repair muscle damage. Here, 5 tasty blends you’ll want to try.
Post workout fuel is extremely important and when it’s as delicious as these smoothies, then you would love to workout without fail. Well, if it’s too time consuming for you to even blend a few ingredients together, then using some of the best energy supplements could also help.
1. Potassium Peppermint
This smoothie can be made using bananas form which you get carbs and potassium, plus healthy fat and protein from cashews.
1 frozen sliced banana
1 cup plain organic soy milk
¼ cup mint leaves
1/3 silken tofu
¼ tbsp vanilla extract
Blend all the ingredients together until you get the thick smooth smoothie.
Nutritional value: cal– 418, protein– 20 gm, fiber– 6 gm, sugar—24 gms, saturated fats- 3 g, sodium—2014 mg.
2. Gingerbread smoothie
It is made with Greek yogurt—it provides the protein necessary for repairing and rebuilding muscle tissue, and the banana replaces the carbohydrates and potassium lost during exercise. Molasses is a good source of iron that aids in the delivery of oxygen to muscles.
7 Oz 2% Greek yogurt
1 cup ice cubes
¼ sliced banana
2 tbsp almond butter
1 Tbsp molasses
1 tsp grated ginger
¼ tsp cinnamon
⅛ tsp each nutmeg and cardamom
Blend all the ingredients until smooth.
Nutritional value: cal- 420, protein- 24 g pro, carbs–39 g, fiber- 5 g, sugar- 29 g, fats –21.5 g fat, saturated fats –4.5 g, sodium– 145 mg
3. Banana Peanut Butter Power
As mentioned above, bananas help restore potassium, which you lose while you workout and sweat, and also offer fiber to promote gut health. Alongside, peanut butter provides some good dosage of protein and heart-healthy mono saturated fats.
½ plain yogurt
½ cup milk
1 Tbsp peanut butter
½ tsp vanilla
Blend all the ingredients until smooth
Nutritional value: calories– 249, protein– 12 g, carbs – 45 g, fiber—4g, sugar– 29 gm, fat– 3.5 gm, sodium—179 mg
4. Berry Blast
Low-fat milk supplies protein and carbs , while the frozen banana provides potassium and carbs to refuel your muscles. And mixed berries give you a hit of powerful antioxidants and fiber.
1 scoop vanilla soy protein
8 oz low-fat milk
¾ cup of frozen mixed berries
½ frozen banana
Blend all ingredients together to get your perfect smoothie
Nutritional Value: calories– 368, protein– 29 gm, carbs –56 g, fiver– 5 gm, sugar– 42 gm, fasts- 4g, saturated fats– 1.5 gms, sodium– 292 mg
5. Cran-Beet Crusher
Beets are well known to improve the blood flow and increase haemoglobin in the body and it even eases inflammation. It boosts endurance as well when taken post work out. And super food kale lives up to the expectations, providing a whole range of vitamins and minerals that amplify the heart-disease and cancer-fighting power of your workout.
1 cup silken tofu
½ fresh or frozen cranberries
½ md beet(raw)
1 small peeled Persian cucumber
½ medium cucumber
1 celery stalk
1 cup kale
1 orange or a half cup fresh squeezed orange juice
2 tsp raw honey
Blend all these healthy ingredients together until you get that super yummy smoothie ready.
Nutritional value: calories– 332, protein– 18gm, carbs –53 g, fiber– 9gm, sugar– 34g, fat- 8 g, saturated fats-1 g, sodium—105 mg.