You feel a lack of energy during the day? It makes you lazy with no desire to do anything, and even less to exercise? Maybe you need extra vitamins and minerals!
See some ideas for delicious and healthy shakes which will refresh you and will return your energy and also the desire for physical activity.
1/2 cup oatmeal
1 small yogurt
3 teaspoons of milk powder
400 ml of water
What makes it a good pre-workout shake ?
Ideally pre-workout meal must be prepared by as simple as possible ingredients. The ingredients should be mineral and it is recommended not to eat anything sour because you could have problems with the stomach during the workout. This shake has a perfect balance of carbohydrates, rapidly digested and slowly digested, and protein that will give you strength for all those extra runs.
You should drink this 45-60 minutes before exercise.
Shake for post-workout
1 chopped apple
2-3 thinly sliced pineapple rings
1 peeled orange
3-4 teaspoons crushed almonds
little ginger (to taste)
1/4 cup semolina
450 ml of water
What makes it a good for post-workout ?
The pineapple is rich source of bromelain that reduces the inflammation, like the ginger. The fruits contain a lot of vitamin C, which would allow easier recovery after exercise, while the semolina replaces the carbohydrates that are lost during the workout and it helps the protein from the almonds to absorb in the muscles.
You need to drink this shake immediately after your workout.
Shake for weight gain
1/2 cup semolina
1/2 cup raw oats
3-4 tablespoons of milk powder
6 drops of vanilla extract
1/2 cup of milk
1/2 cup of water
What makes it a good for weight gain?
This combination of semolina that is rich in carbohydrates and proteins from the egg, and also the milk powder and the fat, is a perfect ratio of calories that will help you to gain weight.
You should drink this shake 2-3 times a day, before exercise, after exercise, and before bedtime.
Shake for definition (weight loss)
2 teaspoons minced flaxseed
2-3 teaspoons of coffee
4 teaspoons of milk powder
1 small yogurt
400 ml cold water
What makes it a good for weight loss?
The flaxseed, the caffeine, the proteins from the milk and the yogurt are all here to help you losing weight, while drinking cold water will help you speed up the metabolism by up to 30%.
You should drink this shake 2-3 times a day.
Shake for breakfast
1/3 cup raw oats
1 cup frozen berries
1 teaspoon omega-3 oil (or olive oil)
2 teaspoons of milk powder
1 small plain yogurt
350 ml water
What makes it a good for breakfast?
The oats and the oil will saturate you for a few hours, and the banana will give you instant energy for the start of your day. The eggs, the yogurt and the milk powder will add to the shake proteins which are rapidly digested, and they will be welcome for your muscles because you will be without food for several hours.
You should drink this shake as soon as you wake up.