PRE WORKOUT DRINKS
Beet, Carrot, Apple, and Ginger Juice
The Iron You notes that beetroot juice is a great source of nitrate, which widens blood vessels, thus lowering your blood pressure and allowing for more blood flow.
Ingredients
3 medium beets, 2 large carrots, 1 apple, apple, cored and quartered,1 piece fresh ginger, peeled and chopped into 1-inch pieces and tablespoon squeezed lemon juice
Directions: Pass beets, carrots, apple, and ginger through a juicer and strain through a fine-mesh sieve into a large bowl. Add lemon juice and mix
Soy Protein Shake
Soy reduce your risk of heart disease, and provide you with vitamins and minerals. In addition, it’s a good source of protein and can help build and repair muscles.
Ingredients
1 scoop powdered soy protein concentrate, ½ banana,1 tablespoon chunky peanut butter and 250 milk
Directions: Mix all ingredients in a blender.
The Cocolina
Coconut water is packed with potassium, which ensures you won't cramping mid-workout, and spirulina is a good source of protein, amino acids and vitamins.
Ingredients
Coconut water and ½ teaspoon spirulina powder
Directions: Pour coconut water into a sports bottle and mix in the spirulina powder. Tightly secure bottle cap and shake well.
POST WORKOUT DRINKS
Citrus-Celery
Celery contains compounds that may promote bone health, while citrus fruits are rich in vitamin c, a nutrient that plays a key role in forming collagen to keep joints working properly
Ingredients
1 lemon, 1 orange , 3 stalks celery 2 beets, 1 carrot and 1 handful basil
Directions: Mix all ingredients in a blender.
Berry Blast Protein Smoothie
Milk supplies protein and carbs, while the frozen banana provides potassium and carbs to refuel your muscles, and antioxidants and fiber from the mixed berries.
Ingredients
1 scoop (1.6 oz) vanilla soy protein, 8 oz low-fat milk, ½ frozen banana and ¾ c frozen mixed berries
Directions: Mix all ingredients in a blender.
Powerhouse Pumpkin
Canned pumpkin is loaded with vitamin A, which protects against the cell damage that occurs during exercise. Avocados are high in monounsaturated fat which is been linked to reduction in inflammation.
Ingredients
½ cup pumpkin,200ml yogurt, ½ cup water,¼ avocado,2 Tbsp ground flaxseed, 1 Tbsp maple syrup and ½ tsp pumpkin pie spice
Directions: Mix all ingredients in a blender.