After a hard workout, the muscles are tired and need to recover the energy they have spent. That’s why to improve the effectiveness of your training and promote muscle recovery you have to take protein after each workout. We propose the most natural and simple way to eat them, through protein smoothies.
4 protein smoothies
There is a wide variety of recipes to make smoothies, we propose 4 different and very simple ones. Remember that you will only need the mentioned ingredients and a blender in which to mix everything.
Banana and soy smoothie
The banana is the perfect food to take after each workout since its glycemic index is higher than other fruits, which means that the sugar it contains passes into the blood faster and its energy will reach us sooner. On the other hand, soy milk has a high content of vegetable proteins, as well as carbohydrates and fiber, ideal as a sports supplement. These two ingredients make the perfect combo to make protein smoothies.
1 glass of soy milk
1 ripe banana
½ tablespoon cinnamon
½ tablespoon nutmeg
3 tablespoons of cane sugar
Coconut milk and pineapple smoothie
Coconut milk contains certain properties that can benefit you when exercising since it is rich in protein (100 grams provide 2.30 grams of protein, a higher content than other fruits), magnesium, selenium, carbohydrates, calcium, and potassium.
For its part, pineapple activates the metabolism and favors the elimination of fat. In addition, the proteins that pineapple has been used in our body to create new proteins, responsible for building tissues, such as our muscle mass. Another perfect mix to create one of our protein smoothies.
1 cup of pineapple
1 cup coconut milk
¼ cup unsweetened Greek yogurt
Blueberry, Banana, and Orange Smoothie
Blueberries are beneficial for the stress of exercise and thanks to the proteins they provide, they protect muscles from damage caused by hard training.
Orange, with its high vitamin C index, helps combat dehydration and exhaustion, in addition to that it is also high in fiber, vitamins, and minerals such as iron, magnesium, and phosphorus.
A handful of blueberries
1 orange, peeled and cut into chunks
20 grams of oats
120g of Greek yogurt
Quinoa and strawberry smoothie
Quinoa is considered a ‘superfood’ for athletes, among other things, due to its low-fat content and the amount of protein it provides, which is double that of any cereal (16.5 g of protein per 100g), in addition, it have toning properties. Strawberries, for their part, are high in fiber, which constitutes an ideal nutritional element for athletes, in addition to using their proteins to build the tissues that form our muscles.
½ cup of cooked quinoa
1 cup strawberries
½ cup of berries (blueberry, blackberry, raspberry, or whatever you want)
1 cup almond milk or coconut milk
Which of these protein smoothies did you like the most? These are just a few examples, you can always mix the protein-rich foods that you like the most and be creative.