Smoothies For Athletes

When you demand more from your physical body
during endurance exercises, trust only nature
to provide you the best

Body builders, sportsmen and athletes, they all make extraordinary demands of their physical bodies.  Nutrition is particularly important if you are a serious athlete. The smoothie recipes here contain healthy complex carbohydrates that provide you longer-lasting energy and are protein-rich.  These foods also help replace lost electrolytes during endurance trainings.  Avoid refined carbohydrates (from bread, pasta, cakes, etc.) and alcohol, as these give you a false rush of energy, causing you to end up even more tired.

Remember that when you go through intensive trainings, it can cause stress to your body which leads to oxidative stress.  You will need to take anti-oxidants that will neutralize the oxidation.  Most fruits have high levels of anti-oxidant content.

Keep hydrated by drinking enough water to regulate your body temperature.  Add a pinch of Celtic sea salt to every 8oz of drinking water to replace the minerals you lose during perspiration.

Avoid caffeine.  Caffeine is a potent diuretic that can cause you to quickly dehydrate if you don't drink enough water and fresh juices.  Also avoid a diet that is high in animal fat and protein.  This type of protein does not help you to build your muscles.  Instead, look for a protein mix that contains creatine supplement.  Soy protein powders can also provide you with the benefits of soy isoflavones.

Here are some easy to prepare smoothies that will provide you energy and protein that you need while training.  However, consult your coach, trainer or nutritionist for a more thorough nutritional guide.

Also read about the healthy ingredients that you can add into your smoothies.

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Banana Almond Shake
 

 Banana provides you the complex carbohydrates that your body
can use for energy.  Almond is rich in natural heart-healthy oils
and contain fat-soluble vitamins, essential fatty acids and minerals
that you will need for muscle-building.

Banana

2 large frozen banana, cut into pieces
8-10 almond nuts
285 ml (1/2 pint) milk of choice
Blend on high for 30 seconds

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The Extra Pump

This flavorful, rich smoothie will provide you the calories and essential oil
that you need for the extra pump.

Banana

Strawberries

1 cup non-fat milk

1 cup strawberries

1 frozen banana, cut into pieces

2 tbsp protein powder

1 tbsp flaxseed oil

1 tbsp lecithin granules

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Mango Hero

Mango and pineapple are loaded with vitamin C and potassium that are important for proper muscle function, and to replace lost electrolytes.  Pineapple contains bromelain that reduces inflammation caused from strenuous training.

Pineapple

Mango

1 cup pineapple juice (juiced separately)
1 cup frozen mango pieces
1/2 cup low-fat plain yogurt
1/2 cup milk of choice
1 scoop protein powder
1 tbsp flaxseed oil
Sprinkle any kind of ground nuts (optional)

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Viva Avocado

This is one of my favorite smoothie recipes.  It tastes delicious and keeps me full and with energy for a longer time.  Avocado is another rich source of potassium that sportsmen need during continuous trainings.
 

Avocado

1 cup milk of choice
1 cup low-fat plain yogurt
2 ripe avocados - destoned
1 tbsp raw honey or to taste
1/2 cup chopped dates (optional)

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Banana Boost

This recipe provides the needed magnesium and potassium during endurance exercises to improve muscle strengths.  Silken tofu is a rich source of EFA, protein and calcium that gives you that extra boost.

Carrot

Banana

1 cup carrot juice (juiced separately)
2 frozen bananas, cut into pieces
1 cup silken tofu
1 tbsp flaxseed power
1 tsp brewer's yeast
1 tbsp blackstrap molasses or raw honey

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