How to Make a Peanut Butter Banana Power Shake

The Banana Peanut Butter Energy Shake will provide a large amount of essential nutrients and calories needed for activities. It is a recipe that is useful in the context of sports practice. In addition, it is simple to make.

It should be noted that, in the case of sedentary people, it is important to moderate calorie intake throughout the day so as not to lose energy balance. Therefore, for them the recipe that we are going to teach you would not be very suitable, since it exceeds the needs of someone who does not practice sports.

Banana Peanut Butter Smoothie

Before we dive into the preparation, we want to tell you about some of the benefits of the Banana Peanut Butter Energy Shake. The presence of nuts as one of the main ingredients guarantees a high supply of unsaturated fatty acids, necessary for the proper functioning of the cardiovascular system.

According to a study published in The Cochrane Database of Systematic Reviews, the fatty acids of the omega 3 series manage to modulate the inflammation of the organism, which has a positive effect on heart health. Nuts are a source of this class of nutrients.

On the other hand, the banana concentrates a large amount of potassium. This element has the ability to help modulate blood pressure, according to research published in the journal International Journal of Cardiology. In this way, we can affirm that the shake has a cardioprotective character.

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Ingredients

  • 200 milliliters of milk.
  • Ice cubes.
  • 1 banana
  • 30 grams of peanut butter.
  • 1 teaspoon of pure cocoa powder.

Step by step for the banana and peanut butter infusion

The preparation of this shake is very simple. The first thing to do is peel the banana and chop it, then place it in the glass of a blender with the rest of the ingredients.

It is important that it is a powerful appliance, as you will have to undo the ice cubes as well. Items will need to be processed for 5 minutes to achieve a homogeneous texture.

Once the time has passed, it will be served in glasses and will be consumed soon, as it is susceptible to oxidation. In any case, as long as it is kept covered and cold, the shake can last for a few hours without significant alterations from a nutritional or organoleptic point of view.

When serving it, you can add a little more cocoa powder in the form of decoration. It also admits the inclusion of cinnamon in the recipe, to add flavor, phytonutrients with antioxidant capacity and to increase insulin sensitivity.

To know more: Cinnamon: main contraindications and side effects

Banana Peanut Butter Oatmeal Energy Shake

An excellent complement to the recipe that we have just taught you to prepare is oatmeal. This cereal has a large amount of fiber. This element is capable of delaying the rate of absorption of carbohydrates.

At the same time, the beta glucans in oats have been shown to improve digestive health, thanks to the effect they have on the microbiota. They ferment within the digestive tract, serving as an energetic substrate for the bacteria that inhabit it.

Oatmeal improves the texture of the Banana Peanut Butter Energy Shakeas well as its flavor. It is a sensational complement, although it is important that it is well crushed.

Including it in the recipe is very simple. At the moment in which all the ingredients are placed in the blender glass 40 grams of oat flakes are added to the natural. This yes, it is likely that in this case it will be necessary to beat for a longer time to achieve a greater destruction of the cereal.

Prepare this caloric infusion

As you have seen, making the shake is very simple and fast. You will get a significant contribution of nutrients, since the ingredients that compose it have quality carbohydrates, proteins and fats inside.

Of course, it must be taken into account that it is a food with a high energy density. Introducing it into the diet of a sedentary person could cause an imbalance in the energy balance, which would translate into negative weight gain for health.

In any case, if you do sports frequently, you can prepare it more frequently without fear of increasing fat mass. It can even help build muscle.