When you are running late for school or for work, it is quite easy to just grab an apple on your way out. With the busy schedule and fast-paced lifestyle, snacking on the way is much preferred rather than being late because of spending extra minutes for sitting down to eat breakfast. So it paved way for “easy-to-bring” snacks; however, you must still make sure that you got the nutrients that are needed to fuel up your body for an all-day energy.
Smoothies can be considered as a healthy “snack-to-go”. We know how it is important to have a daily recommended dose of fruits as well as veggies; that is why you must have a good amount of stock at home. However, instead of grabbing the usual protein smoothie you buy from the store why not try preparing your very own smoothie? You can tailor your drink with precise ingredients that can boost your workout with the specific nutrients you need. After all, nothing can be more satisfying than drinking a delicious yet healthy smoothie!
What Makes A Smoothie A Fitness Drink Buddy?
Are you fond of smoothies? If not, then it is time to give them a chance of truly knowing their potential as a fruity beverage you can drink before or after your workout routine.
Tailored Nutritional Dink
Whenever you exercise, our body is tested in various areas. You get to stretch your muscle, burn fats and calories, challenge your balance and even test the strength of your body. And from all of these exercises, you will surely get tired which is quite evident from the sweat and feeling of exhaustion. But did you know that when your body is working out, it produces “free radicals” known to be destructive molecules which causes inflammation and too much of this can possibly lead to oxidative damage? But with the help of a smoothie that has anti-inflammatory ingredients you can fight off the oxidative damage and at the same time help your body recover.
Basic ingredients of a smoothie are fruits and oats which can be used as a perfect combination. Often times, bananas will be the common choice of ingredient. You can also use berries, grapefruit, papaya, and cantaloupe that are known to have low sugar content. To add a great smoothie texture, you can add half of a pear. Coconut water is also an ingredient you can add. For an inclusion of protein, you may add whey or pea protein. Nut butter, as well as chia seeds, can be a good addition.
The key rule in every smoothie is to know which ingredient to use and learn how to blend the right amount so as to understand the limitations that categorizes the healthiness of a smoothie drink. Choose your fruit wisely so you can produce a tasty and satisfyingly healthy drink.
There will be times that you couldn’t finish the whole smoothie drink. So what should you do? It would be quite a waste if you’ll simply throw it into the bin after allotting a considerable amount of time to choose the right fruits or ingredients and blended it with love this morning. Just like any other drink, you can actually store it in your fridge. However, there’s a limit on how long you should store it in.
Yes, they are nutritious and easy to make but did you know that there is a chance of oxidation in the blending process? This refers to the possibility of having air added into the ingredients since blending does expose the ingredients (fruit or vegetables) to oxygen. Though don’t be alarmed because there have been no scientific claims of oxidation’s negatively affecting the nutritional quality of the smoothie. So it is recommended to use a good quality blender and pour in your smoothie in a high quality insulated drink bottles which can keep it sealed nicely tight.
You can also try adding lemons for an extra Vitamin C because it is known to be of help to slow down the oxidation process. Aside from that, putting in leafy greens can keep your smoothie longer up to 48 hours due to the green pigment called “Chlorophyll”. It is advisable to keep your green smoothies for 24 hours in the fridge which can ensure maximum nutrition, freshness and of course taste.
Helps You Lose Weight
Are all smoothies can truly help to lose weight? Don’t be misled of the misconception when it comes to smoothies. There are still calories in a smoothie drink so drinking any smoothie can’t entirely make you lose weight. You have to be careful in making your smoothie drink with the right ingredients. It has to have fewer calories than the meal you are actually replacing.
There are some who drink 5 to 7 smoothie cleanses but it will only work effectively if you can be dedicated to your cleansing diet. Yes, you may complete the 5 smoothies but then once you feel hungry you end up surrendering to binge-eating – which is something you wouldn’t want for sure.
So the key is to not push yourself too much. Cleansing diets and solely relying on smoothies for an all-day source of energy is actually not a good idea. It may only recharge your strength and help you recover but do not entirely shun off a good and healthy balanced meal. It is best to lose weight in a healthy manner rather than fast that will only give you temporary results.
Quick and Easy Recipes For You!
It is fun to know how you can customize your smoothie with fresh and natural ingredients. But it isn’t easy to just mix them up and carelessly combine the fruits just because you like them. Since it is recommended to prepare a homemade smoothie drink rather than the store-bought ones, here are some easy recipes you can try at home.
Blue and Green Smoothie
This is a 300-calories smoothie which is a combination of blueberries and spinach that promotes a good mix of macronutrients.
With Greek yogurt, you’ll have a great source of high protein content and calcium which can help you with muscle contraction. Meanwhile, spinach is effectively good at replenishing glycogen and undeniably a good source of magnesium which we usually lose in sweat. Each of these ingredients is carefully picked to give you an extra boost of antioxidant and recovery power. Simply blend every two ingredients listed below and then lastly add the ice.
- 1/2 cup of Greek yogurt (plain or full fat)
- 1/4 cup of frozen blueberries
- 1/3 cup of almond milk (unsweetened)
- 1 cup loosely packed spinach
- 1 scoop vanilla protein powder
- 1/3 cup ice
Avocado, Banana and Cocoa Smoothie Combination
With the three main ingredients, you can indulge yourself with a rich and healthy smoothie that is good for four servings!
Avocados are actually packed with nutrients that will help you boost your cardio health while bananas will replenish your potassium level as well as provide complex carbohydrates to your body. Meanwhile, cocoa powder will add some flavor to it. Simply combine all the ingredients listed below until they are blended smoothly.
- 2 avocados
- 1/2 cup whole almonds
- 3 frozen bananas (cut into chunks)
- 2 scoops chocolate protein powder
- 1 tbsp. cocoa powder
- 4-5 cups almond milk
- 2 tbsp. organic peanut butter, optional
So the next time you went grocery shopping, try to choose your fruits and veggies wisely so you can prepare a nutritious smoothie drink you can bring when you head out for the gym. Besides, it is time to say goodbye to a tasteless drink with your homemade delicious yet healthy blend!
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