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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.
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.
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.
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)
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.
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.
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
