Cycling has become more and more popular among people and this sport does suck the energy out of you, so you need to recovery as soon as possible. Smoothies make perfect post-ride treats, and they can be perfect ways to boost your energy and give you a quick recovery. A good smoothie needs some kind of protein, fat, vitamins, sugars and so on, besides, it should taste delicious. Here are some of the post-ride smoothies.
1. High fiber smoothie: strawberry mango smoothiestrawberry mango smoothie
1 cup peeled, pitted and chopped mango
1 cup fresh or frozen strawberries
3/4 cup plain yogurt
1/4 cup milk
Firstly, add the milk, banana, and yogurt to the body of the blender, and then add the frozen strawberries and mix again until smooth. If you like a thinner consistency, add thawed berries or a splash of milk or coconut water. At last, pour the smoothie into glasses and enjoy.
This smoothie is high in fiber which can cuts your odds of developing heart disease and diabetes, besides, it can also keep your digestive system healthy and protect bowel health. The mango has a lot of benefits, such as helping to soothe an upset stomach and encouraging healthy digestion. The healthy bacteria in yogurt also keep you healthy. Because of the high amount of soluble and insoluble fiber, it is a great cholesterol reducer. Enjoy this tasting and the healthy smoothie after your ride.
Mango: Mangos are high in beta- carotene, vitamin B6 and folate which has been proven to help fight off some cancers and diseases, such as breast and prostate cancer. They also contain ample dietary fiber as well as vitamin A, B6 C, E, and K. Mangoes are also a good resource of potassium, antioxidants, and iron.
Strawberry: Strawberries are also high in fiber and antioxidants. They are a great source of vitamin C and contain more vitamin C than citrus fruits. Besides, they also promote good eyesight and relieve the pain of arthritis.
Banana: Bananas are a perfect food for athletes and active people because of the high amount of healthy carbohydrates and potassium. They are also a good resource of fiber, vitamin B which play an important role in cell metabolism. They help to restore the electrolyte balance in your body which is of great importance after a strenuous workout.
2.Chocolate, banana, and pecan nuts smoothie
11/2 cups low-fat vanilla yogurtchocolate, banana and pecan nuts smoothie
2 large ripe bananas, sliced and frozen
1 cup ice if needed
1/2 cup finely chopped toasted pecans
3 tablespoon cacao nibs
1/2 cup milk
1 tablespoon honey
1/2 teaspoon ground cinnamon
Add yogurt, cacao nibs, bananas, ice, pecans, milk, honey, and cinnamon in a blender until smooth. Add more milk or ice depending on how thick you like. At last, pour the smoothie into glasses and serve immediately.
This smoothie combine with bananas, pecans, and chocolate like you are drinking a chocolate chip milkshake, but it’s healthier, quick to prepare and a treat on post ride.
Chocolate: chocolate contains a high amount of choline which is important for nerve function and improves brain function and mental focus. It can produce acetylcholine, a chemical that helps brain communication and plays an important role in muscle control besides, it can also support your metabolism and healthy circulation.
Bananas: the same as above.
Pecan nuts: Pecan nuts have been proven to be incredibly beneficial to your health. They are linked to lower cholesterol, aid cardiovascular and brain health. They are also high in vitamin E that is helpful to prevent cell damage and boost your immune system. They are also an excellent source of healthy, unsaturated fats to improve the balance of fats in your diet.
3.Peach and apricots smoothie with watercress
2 apricotsPeach and apricots smoothie with watercress
1 pitted peach
1 bunch watercress
1/4 cup water for texture
Add all the ingredients into the blender and blend until smooth. Drink immediately.
This smoothie contains many nutrients that can prevent many diseases. It’s really worthwhile to make one.
Peach: Peaches are high in vitamin A, C, and potassium that helps good eyesight, improve the immune system and help keep the balance of fluid and electrolytes in the body. They contain a high amount of fiber to improve digestion. What’s more, it helps to keep the skin healthy and add color to the complexion.
Apricots: Apricots contains the high amount of fiber that makes bowel movements smoother and digestion more effective and aids your body in the elimination of toxins. Besides, they have excellent vitamin A, C contents. Besides, the high amount of iron can help to increase the production of the hemoglobin in the body.
Watercress: Watercress contains a ton of glucosinolate phytonutrients which help protect cells from DNA damage and have antiviral and antibacterial benefits. Besides, they are also a great source of eye-loving nutrients such as vitamin A and beta-carotene and the carotenoids- lutein and zeaxanthin. Eating watercress is linked to lower blood pressure.
4.Cranberries and cherry smoothie
2 cups frozen tart cherries
1 cup fresh or frozen cranberriesCranberries and cherry smoothie
3/4 cup milk
1/4 cup plain yogurt
Handful of ice
Combine all ingredients in a blender until smooth. Pour into glasses and garnish with a cherry. Refrigerate or freeze leftovers until chilled, at least one hour.
This is a very tasty and nutritious smoothie which will pick you up and infuse you with vitality. The sweetness of the cherries balances well with the tartness of the cranberries and yogurt.
Cranberry: Cranberries are a great source of vitamin C, E, K. these contents help maintain your skin, blood vessels, eyes, hair and bones for it promotes the production of collagen as well as fighting against oxidative damage and giving your blood a boost.
Cherry：cherries are considered as “super fruit” because they provide a powerful dose of antioxidants. They are also a great source of beta- carotene, vitamin C, potassium, magnesium, iron, folate, and fiber. The content of melatonin helps regulate your sleep patterns and plays an important role in preventing memory loss.
.5.Melon and Papaya smoothie with broccoli
IngredientsMelon and Papaya smoothie with broccoli
2 and 1/2 cups papaya, peeled and deseeded
1 cup cantaloupe, peeled and deseeded
1 cup steamed broccoli
1 pear, cored
2 cups fresh baby spinach
1 cup of water if needed
Handful of ice
Add all the ingredients into the blender until smooth. Pour the smoothie into the glasses and enjoy.
This smoothie combines fruit and vegetable to give you a delicious and nutritious post-ride treat
Papaya: Papayas are a great source of vitamin C, folate, potassium, fiber and vitamin A, E and K. they are also rich in antioxidants and the enzyme papain which helps promote digestion. The content of lycopene help protects against prostate cancer.
Broccoli: Broccoli contains a high amount of vitamin A, c and a good source of folate. It’s good for pregnant women. The content of antioxidants in broccoli may help reduce the risk of breast, cervical and prostate cancer as well as boosting liver function.
So what are you waiting for? Just buy ingredients and make it.
What to choose for post-ride smoothies? ( B )
Posted by tan xiao yan on