Nutritious Smoothie – 7 Delicious Smoothie Recipes

Eating healthy is very important to health, especially for athletes. Therefore, after training, they should drink a delicious and nutritious smoothie that not only helps regain energy, but also the lost micro and macro elements. The body needs to replenish the minerals and nutrients you sweat.

Athletes should take particular care to maintain or increase muscle mass and weight. A slender figure and a fit body is also the goal of most of us. Performing daily exercise is pleasant, but sometimes it can also be a great challenge, so it’s worth choosing a tasty and nutritious smoothie that will help regenerate the body.

7 delicious and nutritious smoothie recipes

We recommend the following recipes to all athletes. A nutritious smoothie is undoubtedly a great option for a tasty snack that will help you regain strength and provide the necessary vitamins.

1. Red smoothie with antioxidants

This shake has a beneficial effect on the digestive system. What’s more, it contains a lot of antioxidants and owes its characteristic red color to the following ingredients:

Ingredients

• ice
• 1 nectarine
• cardamom
• ½ peach
• 1 plum with skin
• 1 lemon juice (5 ml)
• ½ cup of cold tea (125 ml)
• 2 tablespoons of honey (42 g)

Preparation

• First, remove the pieces of pulp from the fruit and dice them.
• Then put all the ingredients in a blender.
• Stir and refrigerate for a while (minimum 10 minutes).
• Garnish with the remaining fruit, drink it and enjoy the delicious taste.

2. A special cocktail with vitamin C

A well-functioning immune system is extremely important for athletes. Vitamin C will help you strengthen it .

Ingredients

• 1 cup of orange juice (250 ml)
• a handful of cilantro (20 g)
• 3 medium kiwis (300 g)
• 1 cup of celery (150 g)
• 1 cup of cabbage (150 g)
• 4 nuts (5 g)
• ice

Preparation

• First, chop the cabbage, nuts and celery.
• Then, slice the rest of the ingredients.
• Blend all ingredients until the ice is completely dissolved.

3. Nutritious peanut butter smoothie

Peanut butter is a valuable source of protein and fiber, but is high in calories, so you should consume it in moderation.

Ingredients

• 1 tablespoon of peanut butter (8 g)
• 1 teaspoon of cinnamon (10 grams)
• a cup of water (250 ml)
• 15 peanuts (50 g)
• ice

Preparation

• Put all ingredients in a blender.
• Then blend.

4. An energy-boosting oatmeal cocktail

This cocktail is perfect for both athletes and recreational exercisers.

Ingredients

• ½ cup of almond milk (100 ml)
• ½ glass of oatmeal water (100 cm3)
• 1 teaspoon of cinnamon (10 g)
• ½ cup of oats (100 g)
• ice

Preparation

• Mix all the ingredients and enjoy the benefits of this low-calorie grain to your heart’s content.

5. Banana and cinnamon smoothie

It is a well-known and popular drink that prevents cramps. It also helps you stay hydrated after training.

Ingredients

• ice
• 1 large ripe banana
• ½ tablespoon of cinnamon (10 g)
• 3 tablespoons of sugar (50 g)
• 1 cup of soy milk (250 ml)

Preparation

• Put all ingredients in a blender and mix until the ice is completely dissolved.
• Drink the smoothie immediately after training.

6. Pre-workout protein and nutritious strawberry smoothie

It is also recommended to drink a smoothie before training. This natural smoothie contains minerals and carbohydrates to improve performance during exercise.

Ingredients

• 1 cup of liquid skim yogurt (200 ml)
• 2 strawberries
• 1 walnut

Preparation

• First, blend all ingredients for about three minutes to obtain a smooth texture.
• Then decorate with a few strawberries and drink.

7. Meringue milk, a nutritious smoothie for children

Children are our future. Great athletes can still play in the sandbox today, so it is good to instill healthy eating habits in children from an early age.

Here we offer a slightly different, nutritious and delicious cocktail for children. You will prepare it using the following ingredients:

Ingredients

• 1 liter of milk
• 1 stick of cinnamon
• lemon skin
• 3 egg whites
• 150 grams of sugar
• 1 pinch of ground cinnamon

Preparation

• Heat the milk, lemon zest and sugar over low heat.
• Turn off the burner when the drink starts to boil. Cool the mixture in the refrigerator.
• While cooling, prepare the meringue with egg whites and sugar.
• Mix the resulting foam with the cooled milk and additives.
• Serve the smoothie sprinkled with a little ground cinnamon.

This nutritious and delicious cocktail can surely be a great culmination of all your children’s sports activities.

All of these smoothies are also ideal for breakfasts or snacks as they provide all the nutrients an athlete needs.