Recipes for restorative smoothies for athletes

Green recovery smoothie Everyone knows that what's green is healthy!

The most beautiful thing about smoothies is that with the right combination of vegetables, fruits and other ingredients (such as peanut butter) you can create a composition that is delicious and rich in all the necessary vitamins and minerals. This is also the case here. Green recovery smoothie is a hit after any workout.

Prepare:

• Spinach - 2 handfuls
• Banana - 1 piece
• Orange - 1 piece, squeezed juice
• Greek yogurt - ½ cup
• Coconut milk or coconut water - ½ cup
• Chia seeds - 1tablespoon
• Honey - optional, to sweeten

The preparation is trivial. Place spinach, banana, orange juice, Greek yogurt, coconut milk (or coconut water) and chia seeds in a blender. Blend the ingredients to a smooth paste. If we need additional sweetening, we add honey and blitz again. Transfer the smoothie to a glass and serve immediately. We can decorate it with an orange slice or a mint leaf. Enjoy!

Blueberry smoothie with protein:

Every person who participates in sports, not only professionally, but also amateur or recreational, knows how important it is to provide the body with an adequate amount of protein. That's why we have a capital suggestion for you - berry smoothies with protein! The berries themselves are a wonderful fruit, which has a capital taste and absolute power of vitamins. What do you need to prepare a smoothie? First of all:

• Berries - 1 glass (can be fresh or frozen)
• Whey protein or vegetable protein - 1 serving (according to the manufacturer's recommendations)
• Banana - 1 piece
• Almond butter or peanut butter - 1 tablespoon
• Nut milk (e.g. almond or coconut milk) - ½ cup
• Ice - a few cubes (optional if using fresh berries)

Preparation: in a blender place berries, whey protein (or vegetable protein), banana, almond butter (or peanut butter) and peanut milk. Blend the ingredients to a smooth consistency. If using fresh berries, add a few ice cubes to chill the smoothie. After blending thoroughly, we transfer to a glass and serve immediately. We can decorate the smoothie with berries or mint leaves. This smoothie will refresh you and give you energy after your workout!

Smoothie of avocado with cacao

Who says a smoothie can't taste like dessert? Or that avocado is not suitable for a sweet snack? We debunk this myth! Our avocado-cocoa smoothie is the perfect energy kick for anyone who runs, does cardio or goes to the gym. The ingredients are simple:

• Avocado - 1 piece, peeled and hollowed out
• Banana - 1 piece
• Almond milk or soy milk - 1 cup
• Cocoa powder - 2 tablespoons
• Maple syrup or other natural sweetener - optional, to taste
• Ice - a few cubes

Preparation: place avocado, banana, almond milk (or soy milk) and cocoa powder in a blender. Blend the ingredients to a smooth consistency. If we need additional sweetening, we add maple syrup or other natural sweetener and blitz again. Add a few ice cubes and blitz again to chill the smoothie. After blending thoroughly, we transfer to a glass and serve immediately. We can sprinkle the smoothie with cocoa powder or add avocado slices as a garnish.

Pumpkin and ginger smoothie:

Pumpkin and ginger is the perfect combination not only for desserts, but also for energy smoothies. You can believe us that it's a powerhouse of vitamins, and the ginger itself is a great natural energizer that will get you on your feet in no time and energize you for further workouts! The advantage is that the list of ingredients for this smoothie is simple:

• Pumpkin (roasted and mashed) - 1 cup
• Natural yogurt - ½ cup
• Banana - 1 piece
• Ginger - 1 teaspoon, grated on a grater
• Honey - 1 tablespoon, to taste
• Coconut milk or coconut water - ½ cup
• Ice - a few cubes

Method of preparation: in a blender place pureed roasted pumpkin, natural yogurt, banana, grated ginger, honey and coconut milk (or coconut water). Blend the ingredients to a smooth consistency. Add a few ice cubes and blend again to chill the smoothie. After blending thoroughly, we transfer to a glass and serve immediately. We can decorate the smoothie with pumpkin pieces or sprinkle a little ginger. This will certainly make it smell even more aromatic!