5 Shakes To Gain Energy In Your Workouts

Combining various foods that provide energy, you can make smoothies to prepare before your workouts. We tell you what their properties are and how to prepare them. You won’t need a lot of time.

Shakes to gain energy have managed to arouse the interest of those who have a demanding sports routine. Due to their combination of ingredients, the consumption of these drinks can reduce fatigue during training and promote the formation of muscle mass.

Also, they are a good option to avoid dehydration, since they provide minerals that help regulate electrolyte levels. Among other things, its antioxidant effects are said to improve health by creating a protective barrier against the effects of toxins in the tissues.

Best of all, they are very easy to prepare and there are varied recipes to enjoy every day. In this opportunity, we share 5 delicious options so that you do not hesitate to add them to your diet from now on. Enjoy them!

Smoothies to gain energy that you will like to try

Lovers of fitness and other sports disciplines have become followers of smoothies to gain energy. This is due to its contribution of nutrients, among which proteins, carbohydrates, vitamins and minerals stand out. How are they prepared at home? It is very easy and you do not need commercial supplements.

1. Oatmeal, strawberry and banana milk smoothie

This is one of the shakes to gain energy in training, since it combines the carbohydrates of oat milk with the antioxidants and minerals of strawberries and banana. It is a drink that could help increase physical performance and, in turn, improve digestive health.

As for carbohydrates, according to a publication by the United Kingdom National Health Service , these should be an important part of any diet, as they are an important source of energy. Especially those that contain starch, such as potatoes, cereals and rice.

Ingredients

• 1 glass of oat milk (200 ml)

• 5 ripe strawberries
• 1 banana
• Orange zest

Preparation

• Add the oat milk to the blender and process it with the chopped strawberries and banana.
• Beat at maximum speed until you get a smooth drink.
• Serve immediately and garnish with orange zest.

Consumption mode

• Drink the smoothie about 30 minutes before training.
• If desired, take it to satisfy hunger between meals.

2. Almond milk and cocoa powder smoothie

The ingredients in this smoothie not only improve productivity, but also contribute to feeling better in terms of temperament. This is because cocoa, thanks to its caffeine content, could help increase energy levels in the body.

In addition, as mentioned in a review published in Current Opinion in Clinical Nutrition and Metabolic Care , its antioxidant properties protect neurons, which would have positive effects to improve cognition and mood.

Ingredients

• 1 glass of almond milk (200 ml)

• 1 tablespoon of cocoa powder (15 g)
• A ripe banana
• 1 tablespoon of honey (25 g)
• Chia seeds (optional)

Preparation

• Add the almond milk in the blender and, immediately, add the cocoa, a chopped banana and the honey.
• Then, process everything for a few minutes, until you get a creamy smoothie.
• Finally, if you like, add chia seeds to get an extra supply of nutrients.

Consumption mode

• Drink the smoothie during breakfast or shortly before your workouts.

3. Avocado and almond milk smoothie

According to a review of Critical Reviews in Food Science and Nutrition , avocado contains fatty acids, protein and vitamin E, all essential in the diet of an athlete. In this case, the properties of this food will be combined with the nutrients of almond milk, to obtain an extra energy in the routine.

Ingredients

• ½ ripe avocado
• 1 glass of almond milk (200 ml)
• 1 tablespoon of honey (25)

Preparation

• First, extract the pulp from half a ripe avocado.
• Next, put it in the blender and blend it together with a glass of almond milk.
• After making a creamy smoothie, serve it up and sweeten it with a tablespoon of honey.

Consumption mode

• Drink the smoothie on an empty stomach or as part of a snack.

4. Spinach and coconut milk smoothie

Juices with green vegetables, like spinach, have several health benefits. In relation to this, a publication of The Medical Journal of Australia points out that this food provides an adequate intake of iron. This mineral is important to avoid symptoms such as fatigue and tiredness.

Ingredients

• 1 glass of coconut milk (200 ml)
• 6 spinach leaves
• 1 ripe banana

Preparation

• Put the coconut milk in the blender and add the spinach leaves and the ripe banana.
• Turn on at maximum speed and process for a couple of minutes until you get a smooth drink.

Consumption mode

• Drink the shake before your workouts or as part of your breakfast.

5. Nut and banana smoothie

Nuts and bananas are a good option to make smoothies to gain energy. As a study published in The British Journal of Nutrition points out , walnuts and almonds provide calories, protein, carbohydrates and healthy fats.

These nutrients may be responsible for providing the body with energy throughout the day. If to this is added the potassium and carbohydrates contained in the banana, the result will be an ideal drink for the good performance of the body in the exercise routine.

Ingredients

• 3 tablespoons of crushed walnuts (45 g)

• 1 ripe banana
• 1 glass of oat milk (200 ml)
• ½ tablespoon of flax seeds (7.5 g)

Preparation

• Put all the ingredients in the blender and process them until you get a homogeneous shake.

Consumption mode

• Enjoy it before training or at snack time.

Have you felt fatigued in your workouts? Do you want to have a better performance? Then feel free to try these smoothies to gain energy. As you can see, they are light recipes that will not ruin your diet and will provide several benefits to the body.