Home / Dieteticienne / Recette de boisson d'entraînement: Smoothie vert d'avocat à la mangue

Recette de boisson d'entraînement: Smoothie vert d'avocat à la mangue

 

This smoothie makes a great pre or post workout recovery drink after a workout or run. Exercise food needs to contain carbohydrates, some fat, and some protein. If you eat it before exercise, it also needs to be light enough that it won’t weigh you down.

 

 

Ingredients

  • 1 Banana
  • 1/2 Cup of Mango (85 grams)
  • 1/2 of an Avocado – after taking out the pit. (100 grams)
  • 3/4 Cup Greek Yogurt – I used vanilla flavored (170 grams)
  • 1 1/3 Cup Water (Add more if you think it’s too thick. You can also use almond milk – or milk of your preference)
  • 1 Tbsp Chia Seeds (Optional)
  • 1 Cup Baby Spinach (35 grams)

Instructions

  1. Add all ingredients into the blender and mix until fruit is pureed and ingredients are well combined.
  2. To impress, always garnish with a piece of fresh fruit.

Makes (2) 12 ounce Smoothies.

Key Components That Make This A Great Pre or Pro Workout Drink:

Bananas are one of the most perfect pre and post workout foods as they are full of complex carbs, minerals such as potassium and fiber.

Avocado is full of good monounsaturated fats. Eating it after you’ve burned away fat exercising is a great way to replace bad fats with better ones. If you will be participating in a sustained workout, eating an avocado a few hours beforehand can provide valuable healthy fat for that energetic boost when carbohydrate depletion occurs.

Chia Seeds are optional but if try to add them! These tiny raw, gluten-free, vegan seeds are jam packed full of minerals, omega 3 fats, antioxidants, fiber and are a complete source of protein. Having chia a few hours before a long, intense workout can help provide fat for fuel after the carbs burn off. Eating them after a workout can provide tissue repairing protein.

Spinach (Think Popeye!) is a great source of dietary fiber and is one of the healthiest foods to eat after working out. Spinach also low in saturated fat and is a good source for niacin, zinc, protein, as well as many vitamins such as vitamin A, vitamin C, vitamin K.

Mangoes are full packed with vitamins, minerals and anti-oxidants and contain like all fruits very few proteins, fats and calories. They are perfect to replenish salts, vitamins and energy after physical exercise.

 

 

Karen Welby is a Certified Holistic Health Coach, Running Coach and Personal Trainer. Run With Nutrition is a compilation of recipes, workouts, healthy living tips, food, fitness and fun! As a former Collegiate Track and Field Middle Distance Runner turned Health Coach and Personal Trainer, Karen shares how to make simple lifestyle tweaks via nutrition and exercise to feel better— and run faster!

She can be found on Twitter (@coach_karenw), Facebook (Run with Nutrition) and Pinterest (coachkarenw).

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