What’s the best way to work out without causing cramp and muscle pain? One great way is to drink smoothies, fruit and vegetable-based shakes to recharge the body with energy and vitamins.
Smoothies can be drunk before, during or after sport, and you should carefully choose in-season fruit and vegetables that are rich in mineral salts like magnesium and potassium to help prevent muscle fatigue. These nutrients can be found in dates, oranges, bananas, grapes, walnuts, pumpkin seeds and sesame seeds. Also go for vitamin-rich vegetables like spinach, cauliflower, carrots and tomatoes. If you want to drink your smoothie before sport it should contain light ingredients and be consumed at least an hour beforehand, to avoid training while you’re still digesting. If you prefer to drink it afterwards go for fruit with a higher sugar content such as bananas, grapes and figs, to regain energy.
Here are some smoothies we suggest for different sporting needs – find the right one for yours!
SMOOTHIES FOR RUNNING
- Half a banana + 1 beetroot + 2 small apples
Bananas give you energy and prevent cramp, while apples and beetroot are rich in vitamins and mineral salts. If the mixture is too thick, add a little water or a plant-based milk.
- 1 apple + 1 carrot + 1 fennel
Apples are high in sugars, carrots have high antioxidant properties while fennel has good fibre content, all substances that help to fight the build-up of free radicals and prolong the provision of energy throughout the duration of the workout.
SMOOTHIES FOR OUTDOOR ACTIVITIES (CYCLING, WALKING)
- 1 pear + a quarter avocado + 1 bunch of raw spinach
This mix of ingredients is high in antioxidants, magnesium and vitamins B and C.
- 1 pear + 3 walnuts + a small piece of ginger
Nutritious and with a remineralising effect, this is an ideal smoothie for fighting fatigue and improving efficiency during physical activities.
SMOOTHIE SUN SPORTS (BEACH VOLLEY, TENNIS, BASKETBALL)
- 1 orange + 2 apricots + 1 carrot
These ingredients give you energy and prompt the skin to protect itself thanks to beta-carotene, which also helps boost the immune system.
SMOOTHIE FOR GYM WORKOUTS
- 1 orange + 2 kiwis + ground sesame seeds
A veritable goldmine of vitamins and minerals like potassium and magnesium, ideal for encouraging muscle recovery.
SMOOTHIE FOR YOGA
- Half a pineapple + 2 tablespoons of yogurt + half a mango
Yogurt satisfies without being heavy, while pineapple and mango have cleansing and draining properties.
SMOOTHIES FOR AFTER THE WORKOUT
- 100 ml of almond milk + 1 banana + 2 tablespoons of oat flakes
Almond milk contains an amino acid that the body turns into melatonin and serotonin, both hormones that assist relaxation.
- 1 apple + 1 cucumber
Simple but nutritious, this mix helps to restore energy and replenish fluids lost through perspiration while working out. The apple provides easily absorbed sugars as well as minerals that help to check the acidosis occurring during physical effort.
SMOOTHIE TO FIGHT CRAMP AND MUSCLE PAIN
- 10 grapes + 1 tomato + pumpkin seeds
Pumpkin seeds are rich in magnesium and potassium, both of which help to fight muscle pain, spasms and inflammation. Tomatoes are rich in antioxidants, which combat oxidative stress and the formation of free radicals – toxins produced by the body during physical effort.