Lifestyle & Nutrición

5 natural smoothies’ recipes for athletes

Athletes have a high energy expenditure and, in addition, lose water and electrolytes through sweat.

The smoothies are a way to get a healthy and rich food that gives you all the nutrients. They are easy to take and digest, and they mainly help us to recover, very important to progress in sports performance.

With them you can maintain your muscle mass, lose, maintain or gain weight, get energy for training, replenish energy during exercise and recover lost salts with the effort.

To prepare a good smoothie you have to follow these simple steps:

  1. Choose one or up to 3 types of ripe fruits.
  2. Add water, milk or vegetable slurry.

Depending on the occasion, add a super food type maca, spirulina, wheatgrass, hemp protein, raw cocoa, chrorella. If you consume dairy, you could put yogurt or skim milk, depending on your eating style.

By adding fruit, we deliver carbohydrates to our bodies, including vegetables, add vitamins and minerals; incorporating a super food or vegetable milk, yogurt or skim milk we include proteins.

The simple sugar of fruits gives us energy and carbohydrates. These regulate intestinal transit, reduce the anxiety of sweet things, calm the appetite for a prolonged time due to its high fiber content and help our immune system.

The most recommended shakes will always be those that you like the most or those that your body asks for, learn to listen to what it needs. Some more caloric to start the day or a strong workout or another more hydrating after a session in the sun. The shake is thick, you can even enjoy it with a spoon like a yogurt.


Natural smoothies’ recipes


  • 1/2 ripe pineapple (sweet).
  • 2 juicing oranges.
  • 2 cups of berries
  • ¼ teaspoon of spirulina powder.
  • ½ glass of water.


Summer smoothie

  • 2 peaches – 1 mango.
  • 2 oranges.
  • 1/4 cup of spinach or basil or cilantro.
  • * ½ glass of water.


Ultra-energetic (mousse type)

  • An avocado.
  • A banana.
  • 4- 5 dates.
  • Cocoa.
  • ½ glass of water.


Moisturizing smoothie

  • Salad cucumber.
  • Pineapple.
  • Ginger.
  • ½ glass of water.


My favorite smoothie, which I sometimes use for breakfast:

  • 2 very ripe bananas.
  • 1 cup of frozen blueberries.
  • A cup of chard.
  • ½ glass of water.


We hope you like them!


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