6 This smoothie recipe makes for a refreshing after-workout drink

After exercise, the body definitely feels tired and lacks energy. The body needs substances that can repair all damaged muscle cells, requires replacement of energy stores that have been used, as well as replacement fluids and minerals due to the large amount of sweat that comes out. Therefore, it is necessary to have a replacement intake that is quickly digested and rich in nutrients. Smoothies are healthy after-workout drinks you can rely on to restore energy. Here are some smoothie recipes that can help your body recover after exercise.

1. Mango Smoothie

Orange fruit and vegetables are high in vitamin A which can help repair damaged cells after exercise. Meanwhile, coconut water also becomes a natural electrolyte fluid to replace the body fluids and minerals that have been released with sweat during exercise.

The protein from yogurt is also useful as an ingredient that repairs damaged muscles and the building block for new muscle cells. This smoothie is an after-workout drink that contains a great source of carbohydrates. So, this drink can help replace energy that has been depleted during exercise, so that recovery occurs faster.

Materials needed:

• 1 cup spinach. The cup is about 240 ml.
• 1 cup mango, chopped and frozen
• ½ cup chopped carrots
• ½ cup coconut water
• ¼ cup of lemon juice
• ½ cup plain yogurt

How to make:

Mix all ingredients and blend until smooth evenly and then pour into a glass.

Nutrient content:

1 serving of mango smoothie can provide 364 kcal, 12 grams of protein, 80 grams of carbohydrates, 12 grams of fiber, 2.5 grams of fat, 321 mg of sodium.

2. Peach Smoothie

Another after-workout drink is a peach and spinach smoothie. Don't worry, the spinach flavor in this smoothie will be covered in peach flavor. Spinach also provides iron which is needed by the body after exercising.

To make it more nutritious, you can add coconut water and zucchini to this smoothie which can be a good source of minerals to replace the body's minerals lost through sweat. Bananas and peaches provide carbohydrates along with yogurt. Yogurt also contributes protein to the body for muscle recovery.

Materials needed:

• 2 cups spinach
• 1 cup chopped and frozen peaches
• ½ zucchini
• ½ banana
• ¾ cup coconut water
• ½ cup plain yogurt

How to make:

Combine all ingredients in a blender. Blend until evenly distributed and the smoothie is ready to serve.

Nutrient content:

1 serving of this smoothie provides 312 kcal, 15 grams of protein, 60 grams of carbohydrates, 4 grams of fat, 37 grams of sugar.

3. Banana and peanut smoothie

Banana and nut smoothies are the most appropriate after-workout drink combination, because they are rich in fiber, potassium and also B vitamins that are good for the body. Yogurt and milk provide extra protein and calcium after exercise. Peanut butter also helps meet your carbohydrate needs that run out after exercise.

Necessary materials:

• ½ cup plain yogurt
• ½ cup milk
• 1 banana
• 1 tablespoon peanut butter
• 1 handful of spinach
• ½ teaspoon vanilla

How to make

Combine all ingredients in a blender. Blend until evenly distributed and the smoothie is ready to serve.

Nutrient content

1 serving of this smoothie in a glass provides 249 kcal of energy, 12 grams of protein, 45 grams of carbohydrates, 29 grams of sugar, 3.5 grams of fat.

4. Smoothie with blueberry avocado layer

Not only suitable to drink for after training, this layer semoothie also has a pretty shape so it catches your eye after training. This nutrient-dense smoothie, made from carbohydrates, protein, vitamin C, good fats, and minerals, can be the right choice for you avocado lovers after exercise. There are 2 smoothie recipes in 1 cup of this layered smoothie.

Materials used:

Lower layer:

• 1 ripe avocado
• 1 cup plain yogurt
• ½ lemon
• 3 tablespoons honey

Upper layer:

• 1.5 cups of frozen and chopped blubery
• 3 tablespoons peanut butter
• 1 cup plain yogurt
• 80 ml of milk

How to make:

Bottom layer

Mix all the ingredients and the lemon juice. Blend all the bottom layer ingredients until smooth evenly. Then put in a glass. With this recipe you can make 4 servings of smoothies in a glass. Put it in the glass half enough.

Upper layer

Blend all ingredients of the top layer until smooth evenly. After blending until smooth, pour the smoothie into a glass that has been filled beforehand so that the smoothie looks like there are 2 layers of different colors. With this recipe you can make about 4 servings of smoothies.

Nutrient content
1 serving of this smoothie can provide 308kcal of energy, 11 grams of protein, 19 grams of fat, 28 grams of carbohydrates, 5 grams of fiber.

5. Strawberry Beet Smoothie

Another easy-to-make after-workout drink is a strawberry and beet smoothie. Beets are a nitrate-rich fruit, according to Glyn Howaston Ph.D. director of research and innovation at the sports department in Nothumbria. These compounds have anti-inflammatory properties that can help reduce inflammation or cell damage that occurs after intense exercise.

Carbohydrates as a substitute for energy savings that are lost after exercise can also be obtained from strawberries, beets and also some of the yogurt which is also rich in protein.

Necessary materials:

• 4 beets
• 2 cups coconut water
• 2 cups frozen strawberries
• ½ cup plain yogurt
• 1 squeezed lemon (any kind of orange)

How to make:

Mix all the necessary ingredients in a blender with the lemon juice. After the smoothies are evenly distributed, pour into a glass. From 1 of this recipe can make 2 glasses of smoothies.

Nutrient content

1 serving of this smoothie provides 147 kcal, 4 grams of protein, 1 gram of fat, 34 grams of carbohydrates, 332 grams of sodium and 8 grams of fiber.

6. Mint Chocolate Smoothie

Other smoothie recipes can also be made from chocolate milk. Chocolate milk is an after-exercise drink that is high in protein and carbohydrates. Research shows that chocolate milk contains a ratio of carbohydrate to protein composition that is very appropriate for the body. The content of carbohydrate protein is very important for the recovery process of athletes, so it's no wonder that chocolate milk is one of the drinks that is often recommended for athletes. In addition, chocolate milk tends to be cheaper and easier to find.

Necessary materials:

• 4 tablespoons of cocoa powder
• 2 tablespoons walnuts
• 1/2 banana
• 1 tablespoon cocoa powder
• 2 mint leaves
• 1 cup of water
• Ice cubes to taste

How to make:

Combine all ingredients in a belender. Blend everything until smooth. 1 of these recipes can serve for 1 large glass.

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