7 suggestions for a delicious and nutritious snack after training

Fruit smoothies with cherry, strawberry and peach isolated on white background

Top up lost energy and provide enough carbohydrates and protein, so it will make your way to the perfect body easier and shorter. If you don’t enter a healthy dose of nutrients after training, your body will stop the production of proteins in muscle and will begin to decompose them, which of course is not useful for you.

fruit smoothies

Therefore, 15 to 30 minutes after training it is mandatory to enter lean proteins to help in the formation of muscle. Along with that combine carbohydrates, that will help you restore the energy. Carbohydrates are the most effective way to restore freshness. When we eat after training, muscle glucose is converted into glycogen, which is the most important source of energy during a physical activity.

Healthy fats are essential nutrients in building quality muscles, and we transmit a few recipes that will keep you in top form.

1. Shake of peanut butter and protein

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Ingredients:

1 protein intake with a taste of chocolate
250 ml almond oil or water
50 grams of low-fat cheese
2 teaspoons butter peanuts
1 ice cube

Preparation:
Put all the ingredients into a blender and mix them about 30 seconds.

Calories: 455
Protein: 40 grams
Carbohydrates: 19 grams
Fat: 21 grams

2. Shake with cinnamon and ginger

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Ingredients:

1 dose proteins with vanilla flavor
1 dose of pronominal protein for a meal of chocolate
250 ml low-fat milk
½ teaspoon cinnamon
½ teaspoon ginger
1 clove
150 milliliters of organic yogurt
5 ice cubes

Preparation:
Put all the ingredients into a blender and mix them about 30 seconds.

Calories: 337
Protein: 49 grams
Carbohydrates: 22 grams
Fat: 5 grams

3. Shake banana

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Ingredients:

1 teaspoon peanut butter
125 ml almond oil
½ banana
65 milliliters of raw oatmeal
½ dose of chocolate protein
1 teaspoon honey
1 ice cube

Preparation:
Put all the ingredients into a blender and mix them about 30 seconds.

Calories: 290
Protein: 15 grams
Carbohydrates: 30 grams
Fat: 13 grams

4. Shake of almond and coconut

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Ingredients:

1 protein intake with a taste of chocolate
250 ml milk vanilla or almond
1 teaspoon coconut
½ teaspoon almond extract
1 ice cube

Preparation:
Put all the ingredients into a blender and mix them about 30 seconds.

Calories: 250
Protein: 30 grams
Carbohydrates: 11 grams
Fat: 9 g

5. Shake of apple

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Ingredients:

1 doses of vanilla protein
1 peeled apple
½ teaspoon cinnamon
70 grams of nuts
250 ml almond milk or water
5 ice cubes

Preparation:
Put all the ingredients into a blender and mix them about 30 seconds.

Calories: 400
Protein: 29 grams
Carbohydrates: 31 g
Fat: 20 grams

6. Shake of spinach and pistachio

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Ingredients:

½ vanilla protein intake
20 grams cleaned pistachios
10 grams almonds
125 g froze spinach
125 ml almond milk
½ teaspoon honey
1 ice cube

Preparation:
Put all the ingredients into a blender and mix them about 30 seconds.

Calories: 320
Protein: 18 grams
Carbohydrates: 40 grams
Fat: 10 grams

7. Shake pumpkin

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Ingredients:

65 ml almond milk
50 grams pumpkin
125 milliliters of organic yogurt
125 ml vanilla protein
1 tablespoon honey
1 tablespoon crushed biscuits
½ teaspoon cinnamon
½ teaspoon walnut

Preparation:
Put all the ingredients into a blender and mix them about 30 seconds.

Calories: 200
Protein: 19 grams
Carbohydrates: 25 grams
Fat: 3 grams

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