Do you need a good healthy post-workout recovery drink? Avoid those artificially colored energy drinks which are highly-processed and also get rid of those refined juices in bottles and tetra packs. As a replacement, make your own fresh, all-natural, and extremely nourishing sports drink which will be highly energetic. They are filled with all the required nutrients, easy to make and will keep you from binging on unhealthy food and drinks after a long tiring workout.
What you do require is an insulated sports bottle to carry your juices and smoothies which will keep your freshly made drink intact and cold for hours.
Let’s list down a few recipes which you can easily make at home on your own.
Coconut water has become a very trendy beverage in recent years and it also happens to be a rich source of minerals. Coconut water is rich in potassium and nature’s best isotonic drink which balances the fluids in the body. Spirulina is a blueish green alga that nutritionists these days are calling the superfood of the future. Spirulina is rich in proteins and contains 8 essential and 10 non-essential amino acids, potassium, energy giving B vitamins such as B1, B2, and B6, magnesium and a mineral essential for energy.
Directions: Pour the coconut water into your sports bottle and put the spirulina powder in and mix it. Tightly shut the bottle cap and shake it well. If you do not like the taste of spirulina, you could also take a 500mg tablet and down it with the coconut water in between training or workouts. You can also consume this as a pre-workout drink.
- Green Banana Shake
Bananas are the best source of potassium and an extremely important mineral that overcomes fatigue and enables the body’s enzymes to control energy production. They are also high in vitamins B1, B2, B3 and B6 which help convert food into energy. Phosphorus helps reduce tiredness and increases physical endurance. Magnesium is a crucial nutrient which helps relax the muscles and nerves. Romaine lettuce is high in minerals, such as calcium, phosphorus, magnesium, and potassium. It's naturally low in sodium and fiber. Romaine lettuce is also packed with vitamin C, vitamin K, and folate.
Ingredients: 4 large sweet and ripe bananas, A bag of salad greens or one head of romaine lettuce, washed and chopped and 3 cups of cold water
Directions: Put two cups of cold water into the blender. Add a cup of ice and salad greens or chopped romaine lettuce and blend it for 30 seconds to a minute. Put the 4 peeled bananas and blend until it becomes completely smooth. Your drink is ready. This is an excellent post-workout drink.
- Peanut Butter and Banana Shake
High in protein and healthy fat, this recipe makes for a healthy breakfast, lunch, and after-workout refresher. Peanut butter contains powerful antioxidant vitamin E, bone-building magnesium, muscle-friendly potassium, and vitamin B6 which boosts immunity. The yogurt creates a smooth desert-tasting consistency and provides probiotics which promote healthy digestion. It also adds calcium and extra protein to the smoothie. Adding ice is optional, and makes for a cooler smoothie. Consume this after your workout to fuel your energy stores with healthy fat and protein. As already mentioned above, the banana has its own benefits wherein it adds additional fiber, as well as potassium, manganese and vitamin B6.
Ingredients: 3/4th cup of plain or vanilla yogurt, 2 spoons of peanut butter, 1 Banana, 1/8th cup of milk and a 3/th cup of ice.
Directions: Add the milk, yogurt, and banana together and blend it well. Then add the peanut butter (smooth or crunchy) and blend again. At last, blend in the desired amount of ice, the more ice you put, the thicker will be the consistency.
- Spinach, Pineapple and Apple Drink
A lot of you may not like ‘Spinach’ as a part of your diet, but before you make any judgment - Spinach is packed with antioxidants. It is a nutrient-rich vegetable which contains high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. If you’re worried about the bitter taste of spinach, it will be deluged by the sweetness of apple which will also provide natural sugar and potassium. Pineapple also contains disease-fighting antioxidants.
Ingredients: 1 cup of spinach, 1 cup of pineapple chunks, 1 cup of chopped apples, 3 tsp of lemon
Direction: Use your juicer or mixer and blend everything together. Your drink is ready!
- Beetroot and Ginger Energy Drink
Beetroot is one of the most nutritious foods available to us. It is loaded with fiber, minerals, and vitamins and is also rich in antioxidants and phytochemicals. To name a few benefits, it lowers blood pressure, speeds up detoxification, prevents and treats inflammation, increases mental health, etc. Ginger has antibacterial and anti-viral properties that will boost your immunity and keep you healthy. This tasty beetroot juice drink combines the sweetness of beets with tangy ginger and rich apple juice.
Ingredients: 2 freshly cut apples, 1 beetroot cut into pieces, 1 ginger of 1 inch and ice
Directions: Run the beetroot and the ginger piece in a mixer. Then put the pieces of apple in and blend it with the beetroot and ginger juice. Add some ice to make it cold and your juice is ready.
Red Cheri believes in investing in whole foods to prepare energy drinks. We encourage everyone to avoid artificial supplements available in the market and instead spare 10 minutes and try these quick plant-based recipes which make natural healthy drinks. Try these and feel energetic and fresh before/post your workout.