Vegan cocktails are a simple way to regenerate after an exhausting workout. They contain all the essential nutrients needed to replenish your energy reserves. At the same time, vegan cocktails are easy to prepare and easy to digest, which accelerates regenerative processes. Try 6 plant-based smoothie recipes that will help you get back into shape quickly, even after the most strenuous workout.

Vegan cocktailsare the best way to quickly replenish deficiencies in the body resulting from exhausting physical exercise. The nutrients in liquid food are absorbed better and in a shorter time than those from normal meals. The digestive system also has less work to do, so more energy can be spent on regenerative processes.

In addition, cocktails are very easy to prepare - just put a certain number of ingredients into a blender and blend, and you will get a drink rich in vitamins, micro- and macroelements, antioxidants, essential fatty acids and protein, which is everything that promotes regeneration of the body after exercise, and at the same time it is he althy and does not make you fat.

Multivitamin coconut cocktail with kale

Kale is a treasury of vitamins and mineral s alts, it contains, among others vitamins A, B1, B2, C, E and K, fiber, antioxidants, chlorophyll, minerals such as calcium, iron, magnesium, potassium, sodium. The latter are especially important for people practicing sports: iron, a component of hemoglobin, improves the transport of oxygen in the body, while magnesium, potassium and sodium are involved in the process of conducting nerve impulses and ensure the proper functioning of muscles.

Ingredients:

  • 2 finely chopped kale leaves (no stalk),
  • 1 peeled and sliced ​​mango (note! It must be very ripe),
  • tablespoon of ground linseed,
  • half a cup of coconut milk,
  • a pinch of ground cardamom (can be omitted).

Put the kale and mango into a blender, blend until smooth. Add coconut milk and linseed, blend again at high speed. If the cocktail is too thick, you can dilute it with a little mineral water. After pouring into glasses, sprinkle with a pinch of cardamom on top. Drink it straight away.

Millet cocktailwith raspberries to neutralize the acidic pH of the body

Millet as one of the few groats has an alkaline effect, thus restoring the body's natural acid-base balance. Thanks to this, it is an ideal ingredient in a regenerating cocktail, because it neutralizes the acidic pH of the body after exercise.

Ingredients:

  • 2 cups of your favorite plant-based milk (e.g. almond or soy milk),
  • 2/3 cups of boiled millet (equivalent to 1/3 cup of dry groats),
  • 1 cup of raspberries,
  • 10 dates,
  • teaspoon of vanilla extract,
  • tablespoon coconut oil.

Soak the dates for 15 minutes in hot water (or for several hours in cold water), drain, and then add to the blender along with the other ingredients. Mix everything thoroughly until a smooth, creamy cocktail is obtained. Pour into glasses and sprinkle the top with fresh fruit.

Energetic banana smoothie

Banana is a fruit that we most often reach for after training, mainly due to the content of easily digestible carbohydrates. Sugars contained in bananas - glucose, fructose, sucrose and starch, accelerate the regeneration process of muscle tissue and quickly replenish energy reserves after exercise.

Ingredients:

  • 1 banana,
  • 1 apple,
  • 1/3 cups of mountain oats,
  • 4 dried apricots,
  • ½ cups of soy or rice milk (if we don't have milk, plain mineral water can be used),
  • a handful of sunflower seeds,
  • lime juice,
  • cinnamon.

Blend the ingredients into a smooth cocktail in a blender.

Nourishing cocktail with spirulina

Spirulina is the name of seaweed recognized as one of the most nutritious sources of nutrients found in nature. It contains about 60% pure protein with a complete set of amino acids and easily digestible iron (more than meat), magnesium, potassium and vitamins. Adding even a small amount of powdered algae to your meal provides your body with plenty of valuable nutrients.

Ingredients:

  • 1 teaspoon of powdered spirulina,
  • 1 banana,
  • ½ cups of sliced ​​pineapple,
  • 2 cups of water or apple juice,
  • ½ teaspoons of miso paste.

Mix all ingredients in a food processor (for 1-2 minutes).

Vegan cocktail with green leaves

You can use your favorite green leaf vegetable to prepare this cocktail. Green leaves contain, among others chlorophyll, which is involved in the transport of oxygen to cells, calciumensuring the proper functioning of muscles and a lot of fiber to prevent weight fluctuations.

Ingredients:

  • 1 cup of any green leaves (kale, spinach, arugula, lamb's lettuce, beetroot leaves, parsley, nettle),
  • 1 banana,
  • 1 kiwi,
  • 1 apple,
  • a handful of pumpkin seeds,
  • 2 tablespoons of linseed,
  • 4 ice cubes (optional if you want a frozen cocktail),
  • 200 ml of water.

Place all ingredients in a blender and blend until smooth.

Vegan protein cocktail with goji berries

Protein is an essential building block of muscles, therefore it occupies an important place in the diet of every athlete. In turn, goji berries are a strong antioxidant that has anti-cancer and rejuvenating properties. They include, among others beta-carotene, riboflavins, selenium, iron, vitamins C, E and B vitamins, as well as minerals: calcium, potassium and zinc.

Ingredients:

  • 1 mango,
  • a handful of goji berries,
  • a handful of chia seeds,
  • vegetable protein for athletes (1 portion prepared in accordance with the instructions on the packaging).

Blend the ingredients in a blender. This smoothie can also be eaten for breakfast as an energy-boosting meal for the day.

Category:

Diets for active people