A tasty way to recover after a hard workout is by enjoying a healthy snack or simply sipping a nutrient-packed drink that allows your body to replenish the energy expended during exercise.
To do this, you can prepare a delicious smoothie, which can have a good amount of healthy ingredients rich in vitamins from which you will get an excellent source of nutrition.
Learn about the 12 best ingredients you can use to prepare your smoothies and enjoy a nutritious drink.
12 ingredients for your post-workout smoothies
1. Apricots
While many of us think of bananas when we want to replenish potassium, we forget that apricot contains more electrolytes than the banana itself. Therefore, we recommend adding this fruit to your smoothies.
A diet rich in potassium can help you lower your blood pressure and reduce your risk of developing kidney stones. The adequate intake of potassium for adults is 4,700 mg per day; and 100 calories from apricots contain 541 mg, so it contains much of the amount of potassium you need to take per day.
2. Blueberries
Blueberries are high in vitamins, fiber, and phytonutrients such as quercetin and ellagic acid. These two compounds can protect you against chronic diseases like cancer and heart disease. Additionally, quercetin is excellent for athletic performance due to its anti-inflammatory effects.
3. Cranberry Juice
Cranberry juice provides a tangy taste, along with powerful flavonoids called proanthocyanidins. They promote urinary tract health by fighting certain harmful bacteria that cause urinary tract infections .
4. Citrus fruits
Citrus fruits such as orange, lemon, lime and grapefruit are known to offer a powerful dose of vitamin C, which is essential for muscle and collagen repair. Additionally, these fruits also contain folic acid, which can help you make and maintain your body’s cells and fiber.
5. Flaxseed
Flaxseed is excellent for fighting inflammation , which is ideal for any athlete who may occasionally suffer from pain.
Flaxseed, in addition to fighting inflammation, is a source of omega. 3. Likewise, it contains flax, lignans and alpha-linolenic acid (ALA), which help strengthen your immune system.
6. Grapes
It is important that you keep in mind that you do not need to depend on red wine to obtain your daily intake of resveratrol, an excellent antioxidant. Eating red, purple grapes, or grape juice can help reduce your blood pressure and heart hypertrophy. In addition, it helps you reduce your bad cholesterol levels and slow the progression of atherosclerosis (or hardening) of the arteries.
7. Greek yogurt
Greek yogurt incorporates a high calcium protein content into any smoothie. This yogurt is thicker, creamier, and nutrient-dense than traditional yogurts, and like kefir, Greek yogurt contains probiotics that can improve your gastrointestinal and immune health.
With the intake of Greek yogurt you will get approximately twice the protein than regular yogurt and almost three times more calcium for each 150 calorie serving.
8. Kale
Kale is a nutrient-dense vegetable that offers an impressive amount of potassium, as well as vitamins A, C, and K, in less than 35 calories. A cup of raw cabbage also contains powerful amounts of antioxidants, especially lutein , which protects the eyes against oxidative damage. It is also effective in the fight against macular degeneration.
9. Kefir
Kefir is great for regulating gastrointestinal problems. It tastes similar to yogurt with a more runny consistency, and it’s packed with probiotics.
According to the Food and Agriculture Organization of the United Nations (FAO), probiotics are healthy living microorganisms that, when administered in adequate amounts, help promote a healthy digestive flora.
10. Granada
The extracts of this exotic fruit contain anti-inflammatory, antioxidant and even anti-tumor properties. Some researchers have found that the anthocyanins, tannins, and high levels of antioxidants in pomegranate can help you fight obesity.
11. Tofu or Soy
This rich protein is generally consumed by vegetarians and vegans, it offers a large amount of vitamins and minerals.
Soy contains essential amino acids that can aid in muscle repair and recovery. A study carried out found that soy protein combined with sago can delay the fatigue of the cyclist who goes to a moderate intensity, which can improve his endurance by 84%.
12. Spinach
Exercising increases your need to ingest micronutrients such as iron and zinc, since low levels of these micronutrients in your body can negatively impact your athletic performance, increase fatigue, and affect muscle growth.
The consumption of spinach, apart from offering you iron and zinc, necessary for an adequate performance in your exercises, can provide you with folic acid, sodium, carbohydrates and vitamin B, which is responsible for producing and maintaining cells.
Reference
- The 20 Best Smoothie Ingredients – Some Will Surprise You! For Livestrong [Revised September 2016]
