Vegan smoothie for post workouts

Discover a shake based on beetroot and sour cherry, ideal for incorporating multiple nutrients at the end of physical activity. Do you dare to try it?

Last update: 10 March, 2022

Once the exercise routine is over, it is important to recover the energy and minerals spent through healthy eating. Many people use isotonic drinks for replenishment, while others prefer high-protein dishes. However, it is possible to get all the necessary nutrients through a vegan post-workout shake.

Preparations based on fruits and vegetables, such as beets and cherries, contribute to the increase in muscle mass and favor other aspects of sports performance. On the other hand, they have a very pleasant taste, so they are easy to consume.

What does a vegan shake provide for post workouts?

Vegan shakes are made with components such as fruits, vegetables and plant-based proteins, which provide essential nutrients for athletes. Among its benefits are the improvement of concentration, the increase in muscle mass and the stimulation of sports performance.

More and more athletes, both beginners and professionals, consume what is known as ergogenic aids. The term encompasses different nutritional, mechanical and physiological aspects that have the objective of increasing the energy production of athletes.

When it comes to healthy eating for people who exercise, protein shakes usually include various nutrients. For example, sodium, calcium, magnesium, potassium, creatine or vitamins B, C and D. These components meet objectives ranging from hydration to greater resistance to fatigue or rapid muscle recovery.

Components and benefits of a vegan shake for post workouts

The following shake is made up of a base of beetroot and sour cherry that work as a complement to sports nutrition. With only 143 calories and 6.5 grams of sugar per serving, it becomes an ideal ration to recover nutrients after physical activity:

  • Natural B vitamins: obtained by extracts of guava, mango and lemon. Essential for energy production.
  • Vitamin B5: also known as pantothenic acid. It is another essential nutrient for energy production.
  • Natural Vitamin C from Acerola Cherry: main protein builder used for the regeneration of skin, tendons, ligaments and blood vessels.
  • Natural vitamin D from mushroom flour treated with UV radiation: Like calcium, it is involved in maintaining bone health.
  • Beetroot and morello cherry: Among its many benefits are the control of blood pressure and a supply of carbohydrates that collaborates with energy production.
  • Vegetable soy protein (25 grams): contributes to the increase in muscle mass.
Beetroot is at the base of this recipe, contributing micronutrients for muscle recovery.

Vegan shake preparation method for post workouts

In addition to the multiple benefits for health and sports performance, the beetroot and sour cherry-based vegan smoothie has a simple preparation method:

  • Step 1: add two tablespoons of soy protein powder in a container with 300 milliliters of water. Mix the ingredients well. As an alternative to water, it is possible to mix with lactose-free milk or fruit juice.
  • Step 2: place the beet, sour cherry and cherry in a blender. Blend until you have a thick drink, similar to a smoothies or liquefied.
  • Step 3: add various fruits, vegetables or nuts to taste. They can modify the taste and nutritional value of the vegan shake for post-workouts.

Other shake recipes for athletes

There are alternatives to get important energy nutrients through smoothies. Although the following preparations do not have the characteristic of being vegan, since they contain dairy, function as a useful source of energy. Some are designed for pre training, while others are better at the end of physical activity.

banana smoothie

It consists of peeling and chopping two bananas, and then mixing them in a blender together with natural yogurt, 2 tablespoons of honey and cinnamon powder. Finally, add 200 milliliters of almond milk.

It is a preparation thought to ingest an hour before the routine, thanks to its ease of digestion. In addition, it contains a good source of potassium, magnesium and carbohydrates.

Bananas are classic ingredients in energy shakes and smoothies.

Nuts and avocado smoothie

This smoothie is made by peeling 50 grams of nuts, including peanuts and almonds, along with 1/2 avocado. Then add a banana, a handful of blueberries and milk to measure.

In addition to achieving a source of protein and carbohydrates, this smoothie provides antioxidants through blueberries. It is important to ingest it once the training is overbecause its components have the ability to replenish energy.

Fruit shake

Another ideal smoothie for post training contains peaches, peaches and diced bananas. All these ingredients must be blended in a blender together with 1 liter of orange juice. Add a handful of strawberries.

Not replace hydration

Another advantage of the vegan post-workout shake is that it does not contain gluten, nor does it contain transgenic ingredients. However, it is important to note that this is a supplement. This means that does not replace the consumption of other foods.

In addition, hydration is essential before, during and after sports activity. Water or isotonic drinks can fulfill this function, beyond the nutrients provided by ergogenic aids.

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