They ran, cycled, did bodyweight exercises, or lifted weights - they worked out until their muscles literally burned. Now is the time to replenish the stores. Avoid processed energy drinks full of artificial colors and unhealthy ingredients - prepare your own, fresh, natural, and nutritious sports drink.
After a rigorous bench press workout, replenishing your body with nutritious smoothies is essential for optimal recovery and muscle growth. These post-workout smoothies, packed with protein, vitamins, and minerals, provide the necessary nutrients to repair and build muscle tissues stressed during bench press exercises.
Incorporating ingredients like protein powder, fruits, and leafy greens, these smoothies not only aid in muscle recovery but also contribute to overall fitness. Make them a delicious and convenient part of your post-bench press nutrition routine for a healthier and more effective workout regimen.
Enriched with only healthy ingredients, homemade sports drinks help to regenerate after exercise and prevent food cravings after exercise. Whether you want to build muscle or lose fat - there are tasty thirst-quenchers for every type of fitness:
Smoothies after Workout For Muscle Building
Protein is essential to stimulate muscle growth and make you stronger after your strength program. However, with the right ingredients for a healthy diet, you can also do without the protein powder. Instead, use natural protein sources such as nut butter, raw cashews, Greek yogurt, and chia seeds. These foods fill you up and replenish your energy stores. The timing is most important here: Make sure you get your protein boost two hours after the workout so the protein can help your muscles regenerate. In general, we use egg whites most often at dinner, so you should treat yourself to a fortifying smoothie for more energy for breakfast.
Peanut and chia protein shake for making your own
Recipe by Jamie Oliver
• 1 banana
• 150g natural soy yogurt
• 100ml of herbal milk
• 1 tbsp peanut butter
• 1 tbsp chia seeds
• ½ teaspoon cinnamon
Related article: More Fruits and Vegetables in the Nutrition Plan
Smoothies After Workout For Weight Loss
If you want to lose weight, your snack after workouts may be the most important meal of the day. The trick is to replenish energy stores and fluid requirements without overdoing it with calorie intake. Stick to a calorie limit of 300 Kcal in a mix of carbohydrates and protein. Since purchased shakes often contain a lot of wasted sugar, food additives, and many unnecessary ingredients, the DIY drinks for a healthy diet give you the benefit of knowing exactly what you are injecting into your body.
With natural coconut water electrolytes, iron-containing spinach, anti-inflammatory pineapple, and ginger for digestion, you've got just the ingredients for the perfect rest without feeling hungry.
Low-calorie green smoothie
Recipe by Gimme Some Oven
• 1 banana
• Fresh ginger, peeled, for the taste
• 2 handfuls of fresh baby spinach
• 1 cup of frozen pineapple pieces
• ½ cup of coconut water
• ½ cup almond milk
• 1 tbsp chia seeds
Related article: More Fruits and Vegetables in the Nutrition Plan
Smoothies after Workout For More Energy
Give your body more vitamins and minerals and soon you will be bursting with energy. Try this spinach smoothie with lots of iron, one of the main components of energy production in the body, and a healthy diet. Consisting of glucose, fructose, and sucrose, bananas provide energy while yogurt adds a dose of magnesium and calcium to the diet. Another great superfood for your shakes after training is Spirulina, a happy algae species. This consists of 62% protein and has many vitamins, minerals, essential fatty acids, and antioxidants. Try this superfood in a regenerating shake and you will shine instantly.
This delicious turquoise blue spirulina smoothie contains banana, blueberries, spinach, kale, chia seeds, coconut (the best isotonic drink nature has to offer), hemp protein powder, and of course spirulina.
Once your sports drink is ready, you can be proud. You have just combined all the ingredients your body needs to become stronger and healthier in a miracle drink. And who knows- you may motivate these post-workout sports drinks to go to the gym more often.
Spirulina smoothie
Recipe by Deliciously Ella
• 1 ripe banana
• 1 cup of frozen blueberries
• 1 cup of spinach
• 1 cup of kale
• ¾ cup of water or almond milk or coconut water
• 1 tbsp chia seeds
• 1 tbsp hemp protein powder
• 1 tsp spirulina
• Optional: 2 Medjool dates for more sweetness
Related article: More Fruits and Vegetables in the Nutrition Plan
Hope you love these Smoothies after the workout for healthy nutrition and will share them with your loves.
Good Appetite!
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