Need a good natural post-workout recovery drink? Skip those artificially colored energy drinks and pasteurized, highly-processed, refined juices in bottles and tetra packs. Instead, prepare your own fresh, all-natural, and truly nourishing high-octane sports drink! They are easy to make and loaded with nutrition and will keep you from binging after a long and tiring workout.
All you need is a large sports bottle and an insulated lunch box to carry along your smoothies or juices. Don’t forget to put an ice pack inside your insulated lunchbox to help keep your freshly made drink cold for hours.
Here are some amazing recipes (all are vegan!) to get you started.
1. The Cocolina — A Coconut Spirulina Energy Drink
Coconut water is Potassium-rich and nature’s best isotonic drink. Spirulina is a protein-rich alga that contains 8 essential and 10 non-essential amino acids, potassium, energy giving B vitamins such as B1, B2, and B6, and magnesium, a mineral essential for energy.
Directions: Pour coconut water into a sports bottle and mix in the spirulina powder. Tightly secure bottle cap and shake well. If you cannot stand the taste of spirulina, just take 500mg tablets and down them with the coconut water in between training or workouts. This can also be consumed as a pre-workout drink.
2. Orange Flax Smoothie
Oranges are good sources of potassium, magnesium, B1, B2, B3, B6, and folate. Flax oil (or hempseed oil) will slow down the release of fruit sugar into the bloodstream, giving you a steady supply of energy for a few hours.
Directions: Add a little cold water (about half a cup) and blend. Drink slowly. Great as a pre-workout drink.
3. Refreshing Apple Cider Drink
Apple cider vinegar contains significant amounts of potassium, magnesium, phosphorus, B1, B2, and B6.
Ingredients: 2 teaspoons raw, unpasteurized apple cider vinegar; 16 ounces cold water; 2 teaspoons pure maple syrup/raw agave syrup/raw coconut nectar (for diabetics: 2 teaspoons yacon syrup/2 teaspoons coconut sugar or raw coconut nectar/4 drops stevia)
Directions: Transfer all ingredients to a sports bottle and shake well.
4. Green Banana Smoothie
Bananas are the best source of potassium, an important mineral that beats fatigue and enables the body’s enzymes to control energy production. They are also high in vitamins B1, B2, B3, and B6, which all help convert food into energy; phosphorus, which helps reduce tiredness and increase physical endurance, and magnesium, a crucial nutrient for muscles and nerves. Romaine lettuce is high in thiamine, riboflavin, niacin, and potassium.
Ingredients: 4 large sweet and ripe bananas; A bag of mild-tasting salad greens or one head of romaine lettuce, washed and chopped; 3 cups of cold water
Directions: Pour 2 cups of cold water into the blender. Add 1 cup of ice and salad greens or chopped romaine lettuce and process for 30 seconds to a minute. Put the 4 peeled bananas and blend until smooth. This is a great post-workout drink.
5. Banana Wheat Grass Smoothie
Wheatgrass is an abundant source of protein, potassium, magnesium, and B complex.
Ingredients: 3 large sweet bananas; 2 cups cold water; 1 tablespoon wheatgrass powder
Directions: Process all ingredients in the blender until smooth. Pour into a large sports bottle!
Looking for healthy plant foods to fuel your workout with? Read the articles below:
- Healthy Foods to Fuel Your Workout
- The Low-down on Natural Ways to Fuel Your Workout
- Eat Like An Athlete: 8 Amazing Plant-Powered Foods
- Protein in a Plant-based Diet: A Vegan Bodybuilder’s Perspective
- Slaying the Protein Dragon: Plant-based Protein and the Endurance Athlete
- Distance Running on Plant-based Fuel
Lead image source: Teri Virbickis/Shutterstock