What to choose for post-ride smoothies? ( A)

Posted by tan xiao yan on

For cyclists, a post-ride smoothie is a perfect treat after a grueling bike ride. Drinking a cold post-ride smoothie will not only give you a quick infusion of energy but also give you the vitamins, antioxidants, and fiber that whole fruit smoothies provide. Making smoothies as a post workout nutritional supplement is a good choice to turbo charge your cycling training plan. Replenish your calories and add nutrients to your post-ride routine with the following easy and delicious smoothies. Here are the basics to get you started.

1.Banana Apple and Peanut Butter Smoothiebanana apple peanut butter smoothie


2 bananas, peeled and frozen
2 apples, cored and sliced
1 tablespoons peanut butter
1/2 cup milk or coconut milk
1/2cup crushed ice( if needed)
Cooking method

It’s very simple, just add all ingredients to a high-powered blender or smoothie maker and blend until smooth and creamy. Then add more water or milk to make the smoothie thicker. At last, serve a medium sized glass for each rider.

Nutritional benefits

Banana Apple and Peanut Butter Smoothie is the perfect post-ride choice which is loaded with fibers and proteins, refined sugar-free. As we all know, apple and banana do perfectly with peanut butter. This highly nutritious delicious fruit smoothie will fill you with needed energy and nutrition in no time.

As an old saying goes, an apple a day keeps the doctor away. Apples are full of soluble fiber and keep you fuelled up for longer and stay away from sugary snacks, the vitamin C and antioxidants will keep you healthy. Besides, apples have high PH levels to help prevent heartburn symptoms.
Bananas are a great source of vitamins and minerals that we need every day. It is also good for our digestion because it is high in fiber. Bananas are also high in potassium, which is of great importance for muscle contraction. One banana can deliver your 4mg of potassium that you need every day. Bananas also help to relieve heartburn symptoms.
Peanut butter is an excellent source of healthy fat, fiber, proteins and a whole range of vitamins and minerals. The peanut butter is a perfect choice of quick energy boost because of the substantial content of healthy fats and protein in it. If you can, you can make your own peanut butter at home in advance to avoid hidden added sugars and fats can be found in store bought products. If you buy peanut butter outside, 100% pure peanut butter is perfect.
2.Kiwi Strawberry Smoothie


2 kiwis, peeled and halved
1 cup fresh frozen whole strawberrieskiwi strawberry smoothie
1 container low-fat strawberry yogurt
1/2 cup low-fat milk
2 tablespoons honey
Cooking method

Pour the milk into the blender first, and then put the kiwi chunks, strawberries, yogurt, milk and honey into the blender or smoothie maker. Blend until the mixture is smooth. That’s it.

Nutritious Benefits

Kiwi, strawberry is a match made in smoothie heaven. It’s perfect on hot days.

Kiwis are twice as much as vitamins than oranges. The high amount vitamin C in kiwis helps antioxidant protection. Kiwis are also a good source of dietary fiber and potassium and contain other minerals and vitamins.
Strawberries are also rich in vitamin C, dietary fiber and potassium like kiwis. Besides, it’s also high in manganese, folate, iodine, magnesium and vitamin K which lead to the reduction inflammation, good eye health, cardiovascular protection, anti-cancer properties and strong, healthy bone.
3. Fig Honey and Nuts Smoothie


3 fresh figs
1/4 cup fresh raspberriesfig honey and nuts smoothie
1 cup unsweetened almond milk
1 tablespoon honey
1 cup ice if needed
1 tablespoon finely ground walnuts
Cooking method

Put all the ingredients in a blender and process until smooth. That’s it.

Nutritious Benefits

It’s a great fruit-meet-nuts concoction and it’s an outburst of dietary fiber, minerals, vitamins, and anti-oxidants. Delicious and nutritious!

Figs are a good source of potassium that helps to control blood pressure. Besides, figs are a good source of dietary fiber which may have a positive effect on weight management.
Raspberries are popular among people with their rich color, sweet juicy taste, antioxidant power and anti-inflammatory power. They contain a high level of assorted vitamins and minerals needed every day.
4.Fruit and Granola Smoothie


1 cup fresh or frozen blueberriesfruit and granola smoothie
1/2 yogurt
1/3 cup milk
2 tablespoons honey
2 tablespoons your favorite granola for smoothie
1 cup ice
2 teaspoons granola for garnish
Cooking method

Add all ingredients to the blender. Blend until smooth. At last, pour into the serving glasses and top with some granola.

Nutritious Benefits

Smoothie topped with granola and different kinds of fruit are one of the most versatile post-ride dishes.

Granola that consists of whole grain oats, nuts, and dried fruits can help lower your cholesterol and prevent certain chronic diseases, such as heart disease and cancer. Besides, granola is a good source of every mineral essential to your health.
5.Tasty Beet Smoothie


1 small red beet, trimmed and peeledtasty beet smoothie
1 large apple, cored
1 stalk of celery
1 cup carrot juice
1 cup almond milk
2/3 cup frozen sliced peaches
1-inch piece of ginger, peeled and sliced
Cooking method

Firstly, roughly chop beet, apple, and celery. Then add all ingredients into the blender and blend until smooth. Taste the smoothie and see if the sweetness is to your liking. At last pour into serving glasses.

Nutritious Benefits

Beets have a lot of nutritious benefits, such as the treatment of kidney disorders, indigestion, cancer and heart disease. It also helps to prevent macular degeneration, improve blood circulation, aid in skin care.
Celery contains a lot of nutritional content, including vitamins, minerals and organic compounds like carotenoids, lutein, dietary fiber and vitamin C. they are low in calories but have the highest sugar content of all vegetables.

Post-ride requires good recovery and a cup of smoothies is a thank-you to your body. By mixing different kinds of fruits and seeds, you can get a range of vitamins, minerals, protein and fats and other kinds of nutrition into your regular diet. Hope these creamy delicious smoothies will make your training better. Enjoy!