By MACROS | Published on March 6, 2017
If you want your drinks to be ‘au naturel’ then the humble smoothie is an ideal way to chop, pour and blend your way to a better physique.
Pre-workout smoothie
- Ingredients
- 1 banana
- 1â„2 cup frozen blueberry
- 1 kiwi
- 200g Greek yogurt
Chop a banana into stumps, tear open a bag of blueberries, dice a kiwi fruit and throw it all into a blender. Gulp this for an energy boost because this mixture is ideal to have before a sweat session. Research at Appalachian State University, North Carolina, US, said bananas are a rich source of potassium and have the same energy benefits as a sports drink, giving you the energy to lift like a gorilla in the weight room.
Post-workout smoothie
Ingredients
- 2 cups watermelon
- 2 cups spinach
- 1â„2 cup carrot
- 1â„2 cup coconut water
A fruit and veggie mixture is a perfect partnership for combating muscular soreness after you’ve thrown the iron about. Scientists at the American Chemical Society found watermelon can reduce post-workout muscle ache and soreness because it’s enriched with L-citrulline. Plus, it has the potential to increase protein synthesis, making it the perfect drink for after a hard session.
Skinny smoothie
Ingredients
- 1 cup peach
- 1 cup skimmed milk
- 2 tbsp flaxseed
If you’re looking to tighten up your belt and get in shape for the summer then try this peach smoothie. This stoned fruit, along with several others of its ilk, can help fight against obesity due to its bioactive compounds, according to Texas A&M AgriLife Communications, US. Also, add a sprinkling of flaxseed because the white coats at Iowa State University, US, found it can help lower cholesterol levels in men.
Muscle-building smoothie
Ingredients
- 11â„2 cup strawberry
- 1 cup almond milk
- 2 scoops whey protein
Whey protein has long been a staple for those looking to get stacked, so it’s no surprise to see it among the ingredients of our muscle-building smoothie. Two scoops of cookie and cream flavoured whey, along with almond milk and strawberries, makes for a delicious tasting drink. Researchers at the American Society for Nutrition found consuming whey protein immediately after exercise increased muscle protein synthesis. Not bad for something that tastes like a dessert.
