7 Delicious And Nutritious Shake Ideas
Food is an important part of anyone’s life, especially if you are an active person. For this reason, you always need delicious and nutritious shake ideas to help you recover from your workout.
After a session of exercise, the body needs to recover the vitamins and minerals consumed. In addition, athletes should also pay attention to increasing or maintaining optimal muscle mass and weight. A slim body and good health should be our ideal.
For most athletes, practicing their favorite sport is a time of relaxation and pleasure, but this comes with a few sacrifices. That’s why it’s good to be up to date with some delicious and nutritious shake ideas to help your body in the recovery process.
Delicious and nutritious shake ideas
The following mixes are recommended if you have an active life or play a sport. They are the perfect way to taste something delicious, while recovering your strength and energy.
1. Red shake with antioxidants
This shake helps the digestive system and is full of antioxidants. The characteristic red color is naturally given by the ingredients below.
ingredients
- ice
- 1 nectarine
- cardamom
- 1/2 peach
- 1 plum with all the peel
- lemon juice (5 ml)
- 1/2 cup cold tea (125 ml)
- 2 tablespoons honey (42 g)
Method of preparation
- First, peel the fruit pulp and cut it into cubes.
- Put all the ingredients in the blender.
- Mix well and leave in the fridge (at least 10 minutes).
- Decorate as you wish and serve with pleasure!
2. Special shake with vitamin C.
It is essential for an athlete to stay away from the flu and cold. And vitamin C is a reliable ally of the immune system.
ingredients
- 1 glass of orange juice (250 ml)
- 1 bunch of coriander leaves (20 g)
- 3 medium kiwi fruits (300 g)
- 1 cup celery (150 g)
- 1 cup cabbage (150 g)
- 4 nuts (5 g)
- ice
Method of preparation
- Finely chop the cabbage, celery and walnuts.
- Cut the rest of the ingredients into slices.
- Stir in a blender until the ice is crushed.
Walnuts provide a number of essential fats that are very helpful when you exercise intensely.
3. Peanut butter
Peanut butter gives you protein and fiber. But it is quite high in calories, so it should be consumed only occasionally and in moderation.
ingredients
- 1 tablespoon peanut butter (8 g)
- 1 teaspoon cinnamon (10 g)
- a cup of water (250 ml)
- 15 hazelnuts (50 g)
- ice
Method of preparation
- Put all the ingredients in the blender.
- Stir until smooth and serve.
4. Shake with oats for energy
Oats are especially useful for restoring muscle mass and energy reserves. Anyone can enjoy the properties of this smoothie after physical exertion.
ingredients
- 1/2 cup almond milk (100 cc)
- 1/2 cup oatmeal (100 cc)
- 1 teaspoon cinnamon (10 g)
- 1/2 cup oatmeal (100 g)
- ice
Method of preparation
- Mix all the ingredients in a blender and enjoy the benefits of these low-sugar cereals.
5. Delicious and nutritious shake with bananas and cinnamon
The following drink is especially popular and helps prevent cramps after training. And it also helps with your hydration level.
ingredients
- ice
- 1 large and ripe banana
- 1/2 tablespoon cinnamon (10 g)
- 3 tablespoons sugar (50 g)
- 1 cup soy milk (250 ml)
Method of preparation
- Mix all ingredients in a blender until the ice is crushed.
- Serve and relax after a workout.
6. Shake with protein before exercise
Athletes are often advised to consume nutritious drinks before an intense workout. This mixture of natural ingredients brings a dose of minerals and carbohydrates that increase the degree of physical endurance.
ingredients
- 1 cup low-fat yogurt (200 ml)
- 2 strawberries
- 1 walnut
Method of preparation
- Mix all the ingredients for three minutes to obtain a fine mixture, without lumps.
- Decorate as you wish and serve before going to the gym.
7. Sweet milk meringue with egg, an ideal shake for children
Children are our hope for the future, the great athletes of tomorrow. It is good to teach them good eating habits in advance. There are also shake ideas for the children’s menu. Write down the following ingredients:
ingredients
- 1 liter of milk
- 1 cinnamon stick
- lemon peel
- 3 egg whites
- 150 grams of sugar or your favorite natural sweetener
- 1 knife tip of ground cinnamon
Method of preparation
- Put the milk, lemon peel and cinnamon stick in a pot over medium heat.
- After boiling, turn off the heat and leave to cool well in the refrigerator.
- While the milk cools, beat the egg whites with the sugar until it acquires the consistency of meringue.
- Mix the foam thus obtained with the sweet milk from the refrigerator.
- Serve the shake garnished with cinnamon powder.
This delicious and nutritious shake can be offered to children before or after a training session. Or, why not, you can serve these recipes for breakfast or as a snack between meals, because they give you the energy that any athlete needs.
