5 smoothies that benefits your exercise

Here you are! 5 recipes of healthy and tasty smoothies that provides energy to endure your workout and nutrition to recovery and muscle growth afterwards.

Pre workout

– It is wise to consume both short, and slightly longer carbohydrates, before your exercise, says Helen Dominguez, Head of Nutrition at Orkla Health.

The short carbohydrates provides immediate energy to kick-start your workout, while the slightly longer carbohydrates keeps you going throughout your workout. If you use frozen berries and fruits, you get both fructose and fiber. You may want to add some other ingredients also; healthy sources of short carbohydrates can be fruit juices, coconut sugar, honey and agave syrup. All these will give you quick energy.

– Just make sure you do not overdo your intake, as this can cause abdominal pain during exercise, she warns.

An example of longer carbohydrates that fits in your smoothie is crushed oats. Blend it properly to cut the flakes into smaller pieces.

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Pear kick

  • ½ pear
  • 1 frozen banana
  • 4 tbsp oatmeal
  • 1 tbsp Möller’s Omega Splash
  • 1 dl apple juiceshutterstock_137915831

 

Caffeine shake

  • 1 frozen banana
  • 1 tbsp instant coffee
  • 4 tbsp oatmeal
  • 1 tbsp Möller’s Omega Splash
  • 2 dl coconut milk

 

Blend everything together with a powerful blender. You may mix in extra water
until the consistency resembles a thin soup. This way you make sure to get more liquid at the same time.

– Drink the smoothie about 30 minutes before exercise, recommends Helen. If the smoothie is made thin and aqueous, it can also be enjoyed during exercise, if your stomach can tolerate it and you are tired of sports drinks.

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After workout

– Carbohydrates and proteins are important for optimal regeneration after a workout, preferably in a ratio of 2:1, explains the nutrition expert.

You get carbohydrates from berries and fruits, honey and syrups, but also from starchy vegetables like carrot.

– Crushed flaxseed is a rich source of proteins. It also contains additional healthy fats (polyunsaturated fatty acids) and are high in fiber. Furthermore skyr, quark and cottage cheese are also rich in protein. If you would like a more savory taste of the smoothie, use chickpeas and brown beans, which are rich in carbohydrates and proteins, says Dominguez.

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Green well

  • ½ avocado
  • 1 pear
  • ½ banana, preferably frozen
  • 10 almonds
  • 1 tbsp flaxseed
  • 2 tbsp low-fat cottage cheese
  • 1 tbsp Möller’s Omega Splash
  • 1 dl apple juice

shutterstock_290927549

Mango sweets

  • 1 mango
  • 1 carrot
  • 2 tbsp flaxseed
  • 10 hazelnuts
  • 1 dl strawberry & rhubarb curd
  • 1 tbsp Möller’s Omega Splash
  • ½ dl water

 

Protein bomb

  • 8 diced kohlrabies
  • 12 blueberries
  • 1 raw egg
  • 1 tbsp flaxseed
  • 1 tbsp low-fat cottage cheese
  • 1 tsp honey
  • 1 dl water
  • 1 tbsp Möller’s Omega Splash

 

Hot tip! When the bananas begins to turn brown, you can peel them, cut them into pieces and freeze them instead of throwing them out. After a round in a powerful blender they get the taste and consistency of soft ice cream!



Orkla Health
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