6 smoothies sains pour une meilleure récupération

6 healthy smoothies for better recovery

Homemade smoothies are a great way to get lots of nutrients at once because you're mixing more whole foods than you normally would eat in one sitting. These healthy drinks come in all flavors and nutritional values, and are generally high in protein, carbohydrates, and fiber, which means increased energy for athletes.

delicious smoothie

Blended foods are faster to digest because the structure of the food is already broken down, which means the nutrients reach your bloodstream faster. Having a high-protein smoothie can be particularly beneficial right after training, when muscles repair and rebuild, a process known as anabolic window .

However, it is important to note that the gains you will see from consuming protein right after training, as opposed to a few hours after , are on the same scale .

HAVING FULL CONTROL OVER WHAT GOES INTO YOUR SMOOTHIE IS NOT ONLY COST-EFFECTIVE, BUT ALSO THE HEALTHIEST OPTION. THIS MEANS UNNECESSARY SWEETENERS CAN BE IGNORED AND RECIPES CAN FOLLOW PERSONAL TASTE WHILE REMAINING HEALTHY.

The use of a mixer wisely will ensure that your smoothies have the optimal balance of nutrients and provide you with exactly what you need based on your level of training and fitness.

Try these six healthy smoothies to support your recovery and muscle growth.

smoothie recipes

1. Healthy Smoothie Recipes - BANANA, BEETS, RASPBERRIES AND DATES

This breakfast smoothie is a nutritious way to start the day or drink post-workout. Bananas are an excellent source of easily digestible sugar and natural electrolytes and are the unprocessed alternative to bars or gels, which serve the same purpose.

smoothie blender

It's a great recovery food for a reason: bananas contain potassium, which your body needs to regulate fluids and prevent muscle cramps and spasms. Potassium is also transpired during training, and it is important to replenish it afterwards.

Beets are rich in nitric oxide, a key molecule that lowers blood pressure and improves cardiovascular health , thus improving your physical performance. Raspberries are rich in nutrients and an excellent source of vitamin C.

To add sweetness to this smoothie, add some dates. This fruit has an excellent nutritional profile and many health benefits such as better digestion and reduced risk of disease.

red smoothie

Top this smoothie with milk — rich in calcium, protein, and healthy fats — or, if you prefer to avoid dairy, plant-based milks like almond, soy, or oat milk.

The blender Venturist V1200 allows you to customize each smoothie to your specific tastes and needs.

2. AVOCADO, KALE AND MANGO

The combination of vitamin-packed kale and tropical mango is exceptionally delicious. Kale is packed with vitamins A, K, C, and B6, as well as calcium, potassium, and antioxidants. According Healthline , kale is "one of the most nutrient-dense foods on the planet."

This green vegetable is incredibly nutrient-dense and low in carbs, making it an incredibly nutrient-dense food. Kale is also an excellent source of calcium and magnesium, two substances that you lose through sweat and are essential for optimal muscle function.

Mangoes are a great source of protein and fiber, and while they're relatively high in carbs, they're just what you need post-workout. 

Your body's glycogen stores are used as fuel during exercise, so consuming a mix of carbs and protein after your workout helps replenish them while also stimulating protein synthesis (the creation of new muscle).

Add Greek yogurt to boost the protein volume in this healthy smoothie. Almond milk and avocado add richness and a creamy consistency - at the end of the day, taste matters too!

Green smoothie

Avocados are packed with potassium and healthy fats (heart-healthy monounsaturated fats) to keep you full. Like kale, avocados are a great nutrient-dense food choice and eating them helps support cardiovascular health .

They also contain a little more potassium than bananas.

3. GREEN GINGER SMOOTHIE

Green smoothies have been considered as "life-changing" if added to your diet. The results of a documentary titled Powered by Green Smoothies showed that ultrarunners and CrossFit athletes who stuck to their training regimen and added green smoothies to their daily diet experienced faster recovery and significantly less soreness.

Rich in iron, spinach is a key ingredient in the green smoothie. Its antioxidants and high levels of vitamins B and C contribute to physical performance. Vitamin C specifically prevents the destruction of the red blood cell membrane during exercise, according to research .

Green ginger smoothie

Depending on your taste, add broccoli, cauliflower, Brussels sprouts and kale, all of which have a high concentration of antioxidants, fiber and vitamins.

Cashews are a natural combination of proteins and healthy fats. They're high in heart-healthy monounsaturated fats and their high antioxidant content may be the key to their cardio-protective benefits, according to the research .

Pineapple will sweeten this smoothie and provide it with important vitamins and minerals. Enzymes present in pineapple can fight inflammation and disease and aid digestion. Bromelain, present in the fruit, can reduce the time it takes to recover from exercise.

To boost the protein volume of this healthy smoothie, add hemp seeds to the mixer . In addition to providing protein, they are rich in omega-3, omega-6 fatty acids and magnesium.

Garnish with coconut water, fresh lemon juice and fresh ginger.

COCONUT WATER IS AN EXCELLENT WAY TO REHYDRATE AFTER SPORT BECAUSE IT IS KNOWN FOR ITS CONCENTRATION OF ELECTROLYTES, VITAMINS AND MINERALS.

Smoothies that rely heavily on vegetables rather than fruit have a lower sugar concentration and higher fiber content.

Completely customize this green smoothie with the Certified Reconditioned Venturist Blender which connects to the Perfect Blend app, which is full of recipes, personalized and customizable meal plans and even a shopping list, and also knows the size of the container used.

4. Healthy Smoothie Recipes – TURMERIC, BANANA, GINGER AND HONEY

The combination of these ingredients makes it a perfect anti-inflammatory smoothie. A great drink to drink after a long run, intense yoga session or hard WOD, this smoothie will put your muscles into recovery mode.

Smoothies

We've already mentioned the benefits of eating bananas, and turmeric is great for fighting inflammation. Curcumin, one of the compounds with medicinal properties of turmeric, has powerful anti-inflammatory effects and is a very powerful antioxidant.

Ground ginger is one of the healthiest spices there is. He was demonstrated that it reduces muscle soreness induced by exercise.

Pears can improve the creaminess of the smoothie and are high in fiber and vitamin C. Add unsweetened almond milk, flaxseeds and cinnamon for taste and higher nutritional value.

The key ingredient in this smoothie is honey, which is high in fat and protein to keep you from going hungry. This sweet ingredient can help lower blood pressure , And Researchers believe that the healing powers of honey come from its antibacterial and anti-inflammatory effects as well as its ability to nourish the surrounding tissues.

Vitamix Blenders

This recipe was found in the Vitamix Perfect Blend app , which we've customized to use honey instead of bee pollen. There Refurbished Perfect Blend smart scale and interactive recipe app make your life in the kitchen easier by taking you step-by-step through recipes, helping you plan meals and meet your nutrition goals, make shopping lists, and more.

You can make sure you always get the perfect measurements of the different ingredients for your unique smoothie with the smart scale or just make counting macros easier.

5. CHOCOLATE MILK SMOOTHIE

Although not the healthiest option on this list, drinking a post-workout chocolate smoothie can be incredibly beneficial. Review recent of 12 studies concluded that chocolate milk "provides similar or better results when compared to placebo or other recovery drinks."

crossfit athlete running

Chocolate milk provides calcium, potassium, protein and vitamin D. These are important nutrients for building and maintaining strong bones. Cow's milk provides the nine essential amino acids your body needs and is particularly rich in leucine, which seems to be the amino acid most involved in building and maintaining strong muscles.

A chocolate milk smoothie can be an incredibly effective recovery drink because high-carb and high-protein drinks are particularly good at replenishing sugars, fluids and electrolytes lost during exercise, according to a researcher. study .

THE CAFFEINE IN CHOCOLATE EXPANDS AND RELAXES BLOOD VESSELS, HELPING OXYGEN-RICH BLOOD REACH YOUR MUSCLES FASTER AND EASIER.

However, keep in mind that the added sugar in chocolate may increase the risk of diabetes and obesity. A chocolate milk smoothie is amazing, but to get its full nutritional value, consume it only after your workout.

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Adding oats to this smoothie can make it richer and healthier. They are full of carbs and fiber, have a higher concentration of protein and fat than most other grains, and are very high in vitamins and minerals.

Personalize your smoothie or look for inspiration on the Emile Henry website , where you can search for recipes by food preference or what's in your pantry. You can also adapt the recipes to the desired number of servings or calories.

6. SMOOTHIE BOWL

Smoothie bowls are a great alternative if you prefer to scoop your food out rather than drink it. Frozen and crushed açaí palm fruits can make a delicious and healthy smoothie bowl. Acai berries contain antioxidants, fiber and heart-healthy fats, and have been dubbed a "superfood."

Acai berries contain an incredibly high amount of antioxidants, edging out other antioxidant-rich fruits like blueberries and cranberries. Antioxidants found in food are known to promote recovery and improve performance.

A key aspect of acai bowls is getting the right consistency, which makes owning a high performance blender incredibly helpful.

Top this bowl with nut butter (which you can make at home with a vitamix blender ), rolled oats, chia seeds, berries, cinnamon and yogurt.

THE vitamix blender offers a variety of settings to blend smoothie, soup, sauce, spread, dressing, and even acai bowls that are always perfect.

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