5 Delicious Homemade Shakes To Increase Sports Performance
In addition to not containing sugars, thanks to the nutrients in their ingredients, these natural shakes provide the body with extra strength and vitality to optimize sports performance.
Diet plays a major role in athletic performance. Good eating habits provide essential nutrients for the body to work properly and with energy.
However, the industry has led us to believe that their energy products are the best option. For this reason, many have neglected natural options that offer the same benefits but without causing side effects.
Natural smoothies combine fruits and vegetables with fitness-enhancing properties for better athletic performance. Plus, they don’t have added sugars or chemicals.
It only takes a few minutes to prepare. Discover them!
1. Banana and oatmeal smoothie
Banana and oats provide our body with essential nutrients that increase energy levels during exercise and sports.
This shake contains essential fatty acids, carbohydrates and amino acids that, together, help to gain muscle mass and strength.
Ingredients
- 1 ripe banana
- 20 g oats
- 200 ml low-fat milk
- 25 g of honey
- 16g peanut butter
Preparation
- Chop the ripe banana and blend it in the blender with the other ingredients.
- Process everything until you get a creamy and homogeneous drink.
Consumption mode
- Take it 30 minutes before training.
2. Pineapple and pear smoothie
This drink is designed to provide the body with a significant amount of mineral salts that help keep electrolytes at stable levels.
This mixture serves as fuel for better productivity and also helps eliminate toxins.
Ingredients
- 3 slices of pineapple
- 1 pear
- ¼ teaspoon of salt (1.2 g)
- ¼ teaspoon of baking soda (1.2 g)
- 200 ml of water
- 25 g of honey
Preparation
- Cut the fruit into pieces and blend it in the blender with the salt, baking soda and water.
- Process everything until you get a homogeneous drink, and sweeten it with honey.
Consumption mode
- Take it 10 minutes before training.
3. Yogurt and avocado smoothie
This delicious smoothie combines high-energy ingredients that provide the body with amino acids and healthy fats.
Promotes performance during sports activities and increases muscle mass.
Ingredients
- 1 ripe avocado
- 1 natural yogurt (125 g)
- 3 spinach leaves
- 4 strawberries
Preparation
- Extract the pulp from the ripe avocado and blend it in the blender with the other ingredients.
- Process everything until you get a homogeneous drink.
Consumption mode
- Take it at breakfast or an hour before training.
4. Orange, banana and strawberry smoothie
The ingredients that we combine in this delicious shake provide the body with proteins and antioxidant substances that help increase physical productivity and support the functioning of the metabolism.
Ingredients
- 1 ripe banana
- 5 strawberries
- 200 ml soy milk
- 5 g orange zest
Preparation
- Beat all the ingredients in the blender, except the zest.
- Process everything until you get a homogeneous drink.
- Serve and sprinkle with zest.
Consumption mode
- Take it 30 minutes before training.
5. Coconut, banana and almond milk smoothie
Coconut milk is an ingredient rich in essential fatty acids and proteins that provide energy to the body to avoid feeling weak and tired.
Mixed with the omega 3 of the almonds and the sugars of the banana, its energizing effects are enhanced.
Ingredients
- 200 ml of coconut milk
- 1 ripe banana
- 5 almonds
Preparation
- Beat all the ingredients in the blender.
- Process everything until you get a homogeneous drink.
Consumption mode
- Take it 30 minutes before exercise.
Are you ready to try them? Go ahead and prepare these smoothies at home and give your body an extra energy to maintain your physical strength when doing exercises or sports.
