Workout Booster
Power Smoothies
Ingredients:
"Chunky Monkey" with maca powder, cocoa, dates & banana
- 350ml vegetable milk
- 1 (frozen) banana
- 1 heaped tsp of maca powder
- 1 heaped tsp cocoa powder
- 1 tsp cocoa nibs
- 2 dates
- Handful of ice cubes
- More cocoa nibs for decoration
Directions
- Step 1: Put all the ingredients in a powerful blender or smoothie maker and blend until you get a very creamy smoothie.
- Step 2: Pour the smoothie into a large glass, add ice cubes and garnish with a few cocoa nibs.
"Blueberry Pie" with blueberries, oatmeal, chia seeds and banana
- 350ml vegetable milk
- 1 (frozen) banana
- 80g (frozen) blueberries
- 75g (vegetable) skyr or yogurt
- 1 tbsp of oatmeal
- 1 tbsp chia seeds
- Handful of ice cubes
- More oatmeal for decoration
Directions
- Step 1: Put all the ingredients in a powerful blender or smoothie maker and blend until you get a very creamy smoothie.
- Step 2: Pour the smoothie into a large glass, add ice cubes and garnish with some oatmeal.
"PeanutButter & Jelly" with strawberries, peanut butter and banana
- 350ml (vegetable) milk
- 1 (frozen) banana
- 150g (frozen) strawberries
- 1 tbsp of peanut butter
- Pinch of cinnamon
- 1 tsp honey
- Handful of ice cubes
- 1-2 strawberries for decoration
Directions
- Step 1: Put all the ingredients in a powerful blender or smoothie maker and blend until you get a very creamy smoothie.
- Step 2: Pour the smoothie into a large glass, add ice cubes and garnish with a strawberry.
Proteins
Protein is necessary for muscle repair and growth. For this reason, many people consume protein supplements in the form of shakes along with their workouts. However, the optimal time to have a protein shake is a hotly debated topic. Some believe it is best to drink a protein shake before a workout, whereas others argue that after a workout is much better. This long lasting debate leads to the question:
When is the perfect time for a protein shake?
People who exercise regularly need more protein to gain the muscle mass they desire and to recover faster from though workouts. In this case it is important to eat proteins throughout the whole day instead of just within in a single meal to maximize the results. It was previously believed that protein had to be consumed within 30 minutes before a workout for the body to use it. Recent research has declined this case. Whether you drink a shake before or after the workouts may not affect muscle strength or size. The total amount of protein consumed within each day is the key for reaching the goals you have set yourself. Protein shakes for example are a great option to eat proteins before during or after the training session.
Which effect does protein shakes have?
- Protein shakes can contain different types of protein, each with their own nutrient profiles and possible benefits
- It decreases the appetite by affecting hunger hormones and increase the feeling of fullness for longer periods
- Protein may temporarily increase metabolism because of the energy required to digest and metabolize it
- When combined with resistance training, adding more protein can also help to build muscle mass
- When consumed as part of a reduced-calorie diet, protein shakes may support fat loss - especially from around your midsection
- Additional protein, whether from shakes or whole foods, can help minimize the amount of weight that are regained after weight loss
Power Smoothies
All three shakes consist of healthy foods that provide the body with the nutrients it needs for daily life and for training. Through the selected foods, the shakes are a very good source of protein, which, as already mentioned, are indispensable for muscle building and muscle recovery. Peanut butter, oatmeal or skyr are just a few examples of foods that can lift your training effects to the next level.
However, make sure you balance your protein shake intake with the proteins gained over meals to meet best your protein needs. In addition, not only proteins are crucial if you want to build muscles, but also carbohydrates and fats as well as vitamins and minerals are important for the body. Therefore, a balanced diet with plenty of protein is ideal for building muscle and achieving goals. It is time to turn limits into standards!
Blueberries
Benefits
Blueberries are low in calories but high in fiber, vitamin C and vitamin K. Besides that, they have the highest antioxidant capacity of all the popular fruits and vegetables. Because of this high amount in antioxidants, blueberries can neutralize some of the free radicals that damage DNA. In Addition, the antioxidants have also been shown to reduce a predominant risk factor for heart disease by preventing oxidative damage to bad cholesterol (LDL). For people that don´t integrate blueberries in their diet, blueberry supplement are a good alternative. Blueberry supplements can lessen the damage that occurs at a molecular level, minimizing soreness and reduced muscle performance.
Disadvantages
The low glycemic index of blueberries is good news for most people, but it can be dangerous for those who have diabetes since the fruits can lower their blood sugar to dangerous levels. Since they can lower the blood sugar, they can make it difficult to control blood glucose levels before and after surgery. Another disadvantage is that blueberries are one of the common food culprits that have the potential to stain your teeth because of their intense pigmentation.
Banana
Benefits
Bananas are a good source of several nutrients, including potassium, vitamin B6, vitamin C and fiber. The fiber content promotes weight loss by increasing the feeling of satiety and reducing appetite. Bananas are high in potassium, which help to lower blood pressure and reduce the risk of heart disease and are a decent source of magnesium, they protect against heart disease and type 2 diabetes. Taking a look at unripe bananas shows, that they are also rich in resistant starch and pectin, which can provide numerous health benefits.
Disadvantages
Diabetics should be careful with fully ripe bananas, as they can significantly increase blood sugar levels. In terms of a low carb diet, people should avoid bananas as they have a high content of carbs.
Peanut Butter
Benefits
Any effective weight loss program should include nutrient-rich foods like peanut butter, which is rich in heart-healthy fats, fiber and a wide range of vitamins and minerals. Eating peanut butter suppresses appetite by increasing the feeling of fullness and maintains muscle mass during weight loss because it is rich in protein. People who consume peanut butter have a lower BMI and are more successful in maintaining their weight than those who avoid these foods. In addition to that, one of the main fats in peanut butter is oleic acid, which has been shown to help maintain good cholesterol levels, blood sugar levels and blood pressure. Peanut butter also contains omega-6, a fatty acid that lowers bad cholesterol (LDL) and raises good cholesterol (HDL).
Disadvantages
Peanut butter contains many calories, can lead to excessive caloric intake if not consumed in moderation and often contains many unhealthy additives, regardless of the manufacturer.
Maca
Benefits
The maca root has the potential to increase libido. Some athletes and bodybuilders use maca as a supplement to increase energy and performance. This is also because the maca root promotes natural antioxidants in the body, such as glutathione and superoxide dismutase. Besides that, maca contains flavonoids, which are thought to improve mood and reduce anxiety. On top of that, post-menopausal women can benefit from maca as it reduced symptoms from the menopause, such as hot flashes and night sweats.
Disadvantages
Due to its effect on hormones, people with thyroid problems should avoid eating maca.