Smoothies are a great drink to energize before a run and help you recharge after a long workout. Fitness instructor, amateur runner, nutritionist and weight loss specialist Natalya Vinakova told what combinations of fruits, berries and vegetables would be useful for runners.
Why should runners drink smoothies?
This versatile drink has long won the love of athletes. It contains a large amount of vitamins, minerals and other macro- and microelements. They strengthen the immune system and increase vitality.
Smoothies contain fiber that helps the intestines work properly, detoxifies and regulates weight. And berry drinks, for example, from cranberries and currants, are rich in vitamins C and B, iron and phosphorus.
Plus, smoothies are a good pre-workout snack. He helps out if there is no time for a full meal. And also relevant for those who find it difficult to train even after a light lunch.
Among other benefits, the main thing about smoothies is that these drinks never get boring, as you can combine different flavors and ingredients every time.
Types of smoothies
Smoothies can be roughly divided into seven types:
breakfast smoothie
detox smoothie
slimming smoothies
pre-workout smoothie
smoothie after workout
muscle building smoothies
Consider a pre-workout and post-workout smoothie for runners.
What is better to drink before exercise
You need to eat foods that are quickly absorbed. This rule applies to smoothies as well. Drinks should be low in protein and carbohydrates. Their main task is to make you more energetic, maintain water balance during sports, relieve hunger and speed up the recovery process.
There are a few basic ingredients that are best consumed before a workout. Bananas and oatmeal will give you a boost of energy. Strawberry, kiwi and almond oil will stimulate muscles to work better as they contain B vitamins. Apples are a powerful antioxidant that helps deliver more oxygen to the lungs. Ginger strengthens the immune system.
These ingredients can be combined like this:
oatmeal + kefir;
banana + carrot;
orange + ginger + apple;
kiwi + grapefruit;
strawberry + orange;
strawberry + banana.
What cocktails will help you recover faster.
After training, the main thing is recovery and protection from dehydration. Drinks rich in protein, fiber and antioxidants help in this.
Add papaya, mango, or ginger to these smoothies. They speed up muscle recovery. Coconut water will replenish the body's water and mineral reserves. Pineapple, blueberries, and ginger powder will reduce the risk of inflammation. And don't forget about hemp seeds - a rich source of protein.
You can mix these ingredients in different ways. Here are a couple of options:
blueberry milk smoothie;
coconut smoothie with strawberries.
All ingredients from the recipe must be mixed in a blender until smooth and chilled to drink.
1. Oatmeal + kefir
You can replace the bored oatmeal with a delicious smoothie.
Ingredients:
100-150 g oatmeal,
200 ml of kefir or fermented baked milk,
1 banana,
a handful of your favorite frozen berries, if desired.
This recipe is perfect for those running in the morning. The drink will quickly saturate the body, and at the same time, you will not feel heavy.
2. Orange + apple + carrot
1/2 orange
2 carrots,
1 apple,
1 glass of water.
Mix everything until smooth.
This smoothie can be consumed both before and after training. It will be an excellent remedy for the prevention of colds.
3. Carrot + ginger + orange + turmeric
1 banana,
1 orange or 1 cup sliced pineapple
2 carrots,
1/2 tsp grated ginger root,
1/4 tsp turmeric,
1⁄2 glass of water
1 tbsp lemon juice.
This combination is very useful: carrots will strengthen blood vessels and improve vision, citrus fruits will increase efficiency, and bright orange color will cheer you up. In addition, the drink has a positive effect on the digestive system and improves skin condition thanks to a natural antibiotic and vitamin C.
This smoothie is a revitalizing drink and is best consumed after exercise.
4. Apple + cinnamon
1 apple,
200 ml of yogurt or kefir,
0.5 tsp cinnamon.
Apple has firming and anti-aging properties, while cinnamon enhances them. This smoothie is recommended both before and after training.
5. Fig + banana
4 things. figs,
1 banana,
1 cup soy or plain milk
Figs have a positive effect on the functioning of the intestines and the entire digestive system. Best consumed after exercise.
6. Raspberry smoothie
3 handfuls of fresh or frozen raspberries
200 ml of kefir,
2 mint leaves.
Raspberries are indispensable for the prevention of colds and infectious diseases. It treats nervous disorders and gastrointestinal diseases. It's easy to make a drink, but it's best to drink after a workout.
7. Kiwi + apple
1 apple,
3 kiwi,
2 mint leaves,
150 ml of water.
Kiwi smoothie is a real storehouse of vitamins. But you will have to forget about milk in this recipe - kiwi cannot be combined with it. Therefore, we take water or ice as a basis. Smoothies are good to drink before training.
