Smoothies are packed with vitamins, minerals, antioxidants, and other phytochemicals, which increase energy, delay fatigue, and promote muscle recovery!
Should you drink a smoothie before workout?
Smoothies can be great preworkout snacks. They’re rich in sugars. Boosting sugars before a strenuous exercise is good for athletes.
Moreover, drinking a smoothie before a workout can hydrate you. Hydration is vital for sport performance as well.
However, you shouldn’t drink a smoothie right before exercise. You should drink it at least 2 hours before working out. Otherwise, you’ll probably feel discomfort. Especially, if you have a sensitive stomach.
Can I have a fruit smoothie on an empty stomach before a workout?
Certainly, you should drink an easily digested smoothie before a workout. Don’t add too many ingredients. More than 2-3 ingredients can make a smoothie difficult to digest.
Furthermore, a preworkout smoothie should be based on fruits, which are rich in sugars. Sugar from fruits before exercise is great for the body. Muscle stores sugar as glycogen, which is the main source of energy.
Actually, fruits contain much more than sugar. They’re packed with antioxidants, vitamins, electrolytes, and other health-promoting phytochemicals.
If you want to lose weight, a low-sugar post-workout smoothie may be the best option. Prefer low-sugar fruits, like berries. For instance, strawberries and raspberries are pretty low in sugars and calories!
Add foods high in nitrates to your preworkout smoothies!
Moreover, consuming foods high in nitrates seems to increase energy and enhance athletic performance. Nitrates help the body supply oxygen to muscles.
Common foods naturally high in nitrates are spinach, beets, arugula, celery, cabbage, carrots, and lettuce.
Spinach and kale are among the richest vegetables in protein as well.
Avoid adding fiber to your preworkout smoothies
Certainly, consuming carbs before a workout promotes athletic performance. Oats, bread, rice, or pasta are great as a preworkout meal. But, you should eat foods high in fiber at least 2-3 hours before exercise. Otherwise, you’ll probably feel bloated or stomach cramps.
Most noteworthy, you shouldn’t consume beans, seeds and nuts before exercise. Although, these foods are very, they’re particularly high in fiber. Also, they aren’t easily digested.
Is it good to drink smoothies after working out?
A post-workout meal has to be rich in carbs and protein as well. You need carbs to quickly replenish glycogen.
A green smoothie is an ideal post-workout meal. Not only smoothies replenish glycogen stores, but also, they promote muscle recovery, due to their high antioxidant, vitamin and mineral content.
What kind of smoothie is good after a workout?
The best post workout smoothie has to contain protein, quality carbs and antioxidants. Most people consume protein powder and refined carbs after exercise. However, they don’t get any antioxidants. Don’t do the same mistake.
Post-workout smoothies should contain high-quality carbs. Fruits are excellent sources of carbs and sugars, replenishing muscle glycogen stores.
Furthermore, fruits and veggies are high in vitamins and electrolytes.
Vitamins are vital for many functions of the human body, as well as muscle recovery.
Electrolytes are lost through sweating. So, it’s crucial for athletes to replenish them as soon as possible. Electrolyte imbalances can lead to many adverse effects, like leg cramps, and poor athletic performance.
Seeds and nuts are excellent dietary sources of electrolytes! Especially, pumpkin seeds, and sunflower seeds are particularly high in magnesium, iron, and zinc. Moreover, fruits, like banana and avocado, are particularly high in potassium. This important electrolyte is involved in muscle contraction and nerve transmission
Also, the meal after a workout has to be rich in protein.
If you want to make a post-workout smoothie high in protein, add seeds. Chia seeds, flaxseeds, sunflower seeds, sesame seeds, or pumpkin seeds are great options. Moreover, chia seeds and flaxseeds are among the richest foods in omega-3 fatty acids.
Additionally, you can add a scoop of a high-quality plant-based protein powder to significantly boost your protein intake after exercise.
What food should you avoid after a workout?
Furthermore, you should avoid foods high in fat. Although we need fat, too much fat isn’t good. Prefer to consume fat from seeds or nuts. You can add them to your post-workout smoothie.
Certainly, eating nothing after exercise is the worst thing you can do!