Nothing is more satisfying than a delicious smoothie after a hard training session. Whether you were working on your cardio or weight training, drinking a delicious smoothie after the workout, is one of the best ways to nourish and supply your body with necessary elements.
When exercising, our body produces free radicals which are destructive molecules that cause all kinds of inflammations and other muscle and bones injuries. Helping your muscles recover is an essential step towards a healthier and better physique. The below recipes are perfect for any type of workout routine, starting from Pilates, Yoga and HIIT too. They work on building your muscles, nourish your cells, hydrate your body and protect you from possible after-workout muscles and bones damages. Packed with proteins, powerful antioxidants and many other healthy elements, skipping these recipes will be your loss only. So, pull out your fruits and blender and reward yourself with a decent smoothie!
Chocolate protein shake
Chocolate shake is the ideal recipe especially after an intensive cardio workout. This protein shake smoothie strongly refuels your glycerin (fuel) needs and also, packs you with some good proteins to nourish and repair the muscles and bones. This recipe also includes a banana (if possible a frozen one), which contains potassium and some complex necessary carbohydrates.
How to prepare it:
Mix together one frozen banana, 1 table spoon cocoa powder, 1-2 ice cubs, almonds or hazelnuts, three-quarter cup of milk or chocolate soy milk.
Reward yourself after the HIIT
This smoothie works perfectly after a High Intensity Training routine! It’s called forest smoothie and it includes some real antioxidants to properly rebuild and repair your muscles after the HIIT workout. Including berries and cherries in your post-training food intake, means you’re about to take a strong doze of healthiness by preventing all kinds of risks this type of workout can bring due to its intensity.
How to prepare it:
Mix together one cup of milk/water/Greek yogurt, half a cup frozen cherries, half a cup of frozen blueberries, and half a cup of frozen blackberries. ½ table spoon of coconut oil and 1-2 ice cubes. You can add some honey, maple syrup or one teaspoon brown sugar.
Get hydrated
The next smoothie is specially designed to hydrate all the dried cells and also, it secures your daily recommended amount of iron. Perfect after an outdoor training or an intensive sweating aerobic session. You can also add protein to make this smoothie more powerful by taking care of your sore muscles too.
How to prepare it:
Mix 2-3 cups of spinach (baby spinach is the best), with half a cup of kale. Add three-quarters almond milk and a half frozen banana. Add one big or two normal frozen peaches and 1 scoop of protein powder.
Banana oat smoothie
This one is filled-with proteins, perfect after a strength workout routine! Pairing these two products filled with carbs and proteins, but not only, is a perfect way to quickly replace all of your energy stores. Also, to repair and nourish your muscles with the fiber dose that oatmeal contains.
Hot to prepare it:
Mix together a full frozen banana with half a cup of oats. Add a half sup of low-fat yogurt and 1 table spoon honey. Also, add half a cup of low-fat milk. For taste, you can add some cinnamon or vanilla.
Energized with ginger
This fresh and delicious combination is perfect for a pre and post-workout session. It makes you feel energized and well-hydrated in the best natural way possible. Packed with iron, and vitamins, this smoothie is considered to be a true replenishing combination in its simplest form possible.
How to prepare it:
Add two cups kale with 4-6 cups of baby spinach. Also, add 1.5 teaspoon of fresh ginger and a quarter cups of coconut water. Last but not least, add one frozen peach to add the taste.
