5 shakes to gain energy in your workouts

Energy-gaining smoothies have managed to pique the interest of those with a demanding sports routine. Thanks to its combination of ingredients, consuming these beverages can decrease fatigue during exercise and promote the formation of muscle mass.

Plus, they’re a good option to avoid dehydration, as they provide minerals that help regulate electrolyte levels. Among other things, its antioxidant effects are said to improve health by creating a protective barrier against the effects of toxins in the tissues.

Best of all, they are very easy to make and there are various recipes for you to enjoy every day. In this opportunity, we share 5 delicious options so don’t hesitate to add them to your diet from now on. Have fun!

Smoothies to gain energy that you would like to try

lovers of fitness and other sports, they have become fond of smoothies to gain energy. This is due to its supply of nutrients, among which proteins, carbohydrates, vitamins and mineral salts stand out. How do they prepare at home? It’s very simple and you don’t need any commercial supplements.

1. Strawberry Banana Oat Milk Smoothie

strawberry smoothie

This is one of the smoothies to gain energy during training, as it combines the carbohydrates of oat milk with the antioxidants and minerals of strawberries and bananas. It’s a drink that might help increase physical performance and, in turn, improve digestive health.

As for carbohydrates, according to a publication by UK National Health ServiceThese should be an important part of any diet, as they are an important source of energy. Especially those that contain starch, such as potatoes, grains and rice.


  • 1 glass of oat milk (200 ml)
  • 5 ripe strawberries
  • 1 banana
  • Orange peel


  • Add the oat milk to the blender and blend it with the chopped strawberries and banana.
  • Blend at maximum speed until you get a lump-free drink.
  • Serve immediately and garnish with orange zest.

mode of consumption

  • Take the smoothie about 30 minutes before your workout.
  • If you wish, take it to satisfy your hunger between meals.

2. Milkshake with almond milk and cocoa powder

The ingredients in this smoothie not only improve your productivity, but also help you feel better in terms of temperament. This is due to the fact that cocoa, Due to its caffeine content, it could help increase the energy levels in the body.

Also, as you say a review posted in Current opinion in clinical nutrition and metabolic careits antioxidant properties protect neurons, which would have positive effects for improving cognition and mood.


  • 1 glass of almond milk (200 ml)
  • 1 tablespoon of cocoa powder (15 g)
  • a ripe banana
  • 1 tablespoon of honey (25 g)
  • chia seeds (optional)


  • Pour the almond milk into the blender and immediately add the cocoa, a chopped banana and the honey.
  • Then blend everything for a few minutes, until you get a creamy smoothie.
  • Finally, if you wish, add chia seeds for an extra nutrient boost.

mode of consumption

  • Eat the smoothie with breakfast or just before workouts.

3. Avocado and almond milk smoothie

avocado smoothie

According to a review by Critical reviews in food science and nutrition, avocado contains fatty acids, proteins and vitamin E, all essential in a sportsman’s diet. In this case the properties of this food will be combined with the nutrients of almond milk, to obtain extra energy in the routine.


  • ½ ripe avocado
  • 1 glass of almond milk (200 ml)
  • 1 tablespoon of honey (25)


  • First, extract the pulp from half a ripe avocado.
  • Then put it in the blender and blend it together with a glass of almond milk.
  • After obtaining a creamy smoothie, serve it and sweeten it with a spoonful of honey.

mode of consumption

  • Ingest the smoothie on an empty stomach or as part of a snack.

4. Spinach and coconut milk smoothie

Juicing green vegetables, such as spinach, has several health benefits. In this regard, a publication by The Medical Journal of Australia note that this food provides an adequate supply of iron. This mineral is important to avoid symptoms such as fatigue and tiredness.


  • 1 glass of coconut milk (200 ml)
  • 6 spinach leaves
  • 1 ripe banana


  • Put the coconut milk in the blender and add the spinach leaves and ripe banana.
  • Turn on the maximum speed and blend for a couple of minutes until you get a smooth drink.

mode of consumption

  • Eat the smoothie before workouts or as part of breakfast.

5. Banana nut smoothie

shakes for energy

Nuts and bananas are a good option for making smoothies to gain energy. As you point out a study published in The British Journal of Nutritionwalnuts and almonds provide calories, protein, carbohydrates and healthy fats.

These nutrients may be responsible for providing the body with energy throughout the day.. If you add the potassium and carbohydrates contained in the banana to this, the result will be an ideal drink for the good performance of the body in the exercise routine.


  • 3 tablespoons of chopped walnuts (45 g)
  • 1 ripe banana
  • 1 glass of oat milk (200 ml)
  • ½ tablespoon of flax seeds (7.5 g)


  • Put all the ingredients in the blender and blend them until you get a homogeneous smoothie.

mode of consumption

  • Enjoy it before training or at snack time.

Have you felt fatigued during your workouts? Do you want to have a better performance? AS don’t hesitate to try these smoothies to gain energy. As you can see, these are light recipes that will not spoil your diet and will provide various benefits to the body.

The post 5 smoothies to gain energy in your workouts appeared first in research-school.



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