Smoothies are the best choice for cyclists for their pre-ride because smoothies contain lots of carbohydrates which are the best fuel to burn for the body when exercising. As a thick beverage made from blended raw fruit or vegetables with other ingredients, smoothie is divided into three parts for cyclists. In the What to Choose for Pre-ride --- Smoothies, we have mentioned some types of smoothies which lasting for 2 to 4 hours. Besides, there is also some information about the function of the smoothies.
Cycling can be an endurance exercise, which means cyclists need to contain the ability to endure for a long time exercise, and the strength of the cyclists can support the cyclists in the riding. In this situation, cyclists can choose to drink the smoothie which lasting for a long time. Here I will share some recipe of pre-ride smoothies which lasting 4 or more hours.
One cup of Greek yogurt contains 23 grams of protein which can satisfy the need of your body. In addition, Greek yogurt is rich in bacteria and calcium. Here I will show you the recipes: 1/2 cup of plain Greek yogurt, 1/2 tablespoon honey, cinnamon, and stevia. These things contain a lot of nutrition, including fat, protein, carbohydrates, fiber and sugar, and so on. The next thing you should do is to add all ingredients into a blender and blend until nice and smooth.
Two Berries Smoothie
Berries have a ton of vitamins and antioxidants which help you in endurance sports. Meanwhile, berries are rich in fiber, including the insoluble fiber which makes you full and not feels hunger easily. All berries combinations of vitamins, minerals, and micronutrients that affect the health of people. However, different kinds of berries may contain different nutrition, so when making the smoothie, we can use two types of berries to get more nutrition.
The ingredients you should prepare are: raspberries, blueberries, a small apple, yogurt and sugar. After all ingredients are set, you can add them together into the blender and blend them for about 35 to 45 seconds or until smooth.
Winter Flavors Smoothie
Winter is a stressful time for the body of human being, therefore, the nutrition that the body need may become more. Cycling is a sport that requires endurance. Besides, cyclists still need to practice their cycling ability in winter. In this way, the body of bikers may be more stressful than the ordinary person. In this situation, a good diet may be a good way for cyclists to keep the body in good condition. It is time that the smoothies come into handy.
There are many winter smoothies that cyclists like, and I will introduce one of them to you. The pre-workout one is a very useful smoothie for it can help to boost endurance by reducing the amount of oxygen the muscle needs to perform longer. Here is the recipe: one apple, 1 fresh beetroot, one carrot, coconut water and berries. Add all ingredients to the blender.
Watermelon and Guava Smoothie
The only better thing than a fresh watermelon on a hot summer day is a watermelon and guava smoothie. And the only better food than a watermelon smoothie for cyclists for pre-ride is the watermelon and guava smoothie. Watermelon contains a high content of water, while watermelon is low in most vitamins and minerals. However, watermelons are rich in vitamin C and beta-carotene.
At the same time, guavas are high in vitamin C, A and folate. The minerals guavas contain with a big range, including copper, potassium, phosphorus, magnesium. Meanwhile, guavas provide a rich source of antioxidants.
To make a watermelon and guava smoothie is quite easy. The only thing you should pay attention is to prepare all the ingredients well: watermelon, guava, banana, sugar and some water. Finally, place all the ingredients in a blender and blend until smooth. Put it into the refrigerator for 1 or 2 days would be more delicious.
What are tropical smoothies? They are smoothies which use tropical fruits as the basic ingredients. First of all, we should realize the benefits of the tropical fruits. Tropical fruits include pomegranates, papaya, bananas, mangoes, etc. These fruits are the good source of nutrients, vitamins, and minerals. For example, fresh pineapple can help to reduce inflammation in the body while papayas are rich in carotenoids.
When making a tropical smoothie, you should choose a tropical fruit at first. Here I will show you how to do a simple papaya smoothie. You should prepare some fresh papaya, strawberries, peach, Greek yogurt, almond butter and milk. After washing the ingredients, add them together to a blender and blend them until smooth.
Raspberry Sorbet Smoothie
We do not need to talk about the benefits of raspberry again. Here is the instruction to make a raspberry sorbet smoothie. The ingredients should contain one banana, raspberries, raspberry sorbet and skim milk. Put all ingredients in a blender and blend until smooth.
Peanut Butter Smoothie
Peanut butter is a combination of calories, fat, fiber and protein. This means that the peanut butter can keep your stomach satisfied. Besides, peanut butter provides the protein which can keep the muscles strong and free from injury. What's more, peanut butter is rich in vitamins and minerals.
One of the peanut butter smoothies is the peanut butter banana smoothie. Here are the ingredients: 2 bananas, milk, peanut butter, honey and ice cubes.
Dried Mango and Pine Apple Smoothie
Dried mango is much more concentrated in calories and carbohydrates than regular mango. Meanwhile, dried mango still contains the nutrient that the regular mango contains, such as vitamins, minerals. As for pineapple, pineapple is a good source of carbohydrates and vitamin C.
The way to make dried mango and pineapple smoothie is almost the same as the ways of other kinds of smoothie except for the ingredients.
Pear and Kiwi Smoothie with Kale
This is the last smoothie I want to introduce. The pears are also rich in antioxidants, flavonoids and fiber while kale is a combination of vitamins and minerals, calories, and fat. As for kiwi, it is rich in vitamin C which the content is even higher than orange.
The above are the smoothies for pre-ride which lasting for 4 more hours. Choosing the right smoothie is of great importance in an endurance performance or training for cyclists. All these smoothies are good for people's health and help a lot for cyclists in an endurance exercise. Let's enjoy the smoothies before riding.