Recipe: Smoothies

Pre-workout smoothie : Banana-choco-coffee

1 smoothie – Preparation time: 5 minutes

Ingredients

• 1 medium banana (ideally frozen)
• ¾ cup cappuccino soy milk
• 2 teaspoons cocoa powder
• 1 shot of espresso (optional)

Steps

1. Mix all ingredients in blender. Enjoy before your next workout!

Nutritional values :

• Calories: 258 kcal
• Protein: 6 g
• Carbohydrates: 46 g
• Fibre: 4 g
• Fat: 5 g
• Caffeine: 38 mg (or 101 mg with espresso shot)

Tips

• Caffeine can increase the alertness of our nervous system, and reduce the perception of effort and pain to improve our performance. These benefits can be seen very quickly after consumption.
• If you want to start incorporating it into your training routine, start with the lowest effective dose (1.5 mg/kg of body weight) and increase according to tolerance and perceived benefits, up to a maximum of 3 mg/kg of body weight. Beyond this maximum dose, undesirable effects may be experienced (stomach upset, difficulty concentrating, anxiety, etc.) without any additional improvement in performance.
• Plan your caffeine intake around your bedtime, as half the dose is still present in your body 5 hours after consumption.

Complete smoothie: Berries

1 smoothie – Preparation time: 5 minutes

Ingredients

• 1 cup mixed berries (ideally frozen)
• ¾ cup soy milk
• 8 tablespoons milk powder
• 1 teaspoon chia seeds
• 1/4 cup ground oats
• 1 tablespoon maple syrup (optional)

Steps

1. Mix all ingredients in a blender. Enjoy at your next meal.

Nutritional values (including maple syrup):

• Calories: 453 kcal
• Protein: 27 g
• Carbohydrates: 74 g
• Fiber: 6 g
• Fat: 6 g

Tips

• Oatmeal is added here for a complete meal that contains a starch source. For people with big appetites, oatmeal could be replaced by a solid starch source as an accompaniment to the smoothie (breads, muffins, bagels, etc.). Liquids are absorbed more quickly and are therefore less sustaining than a solid meal.
• Milk powder could be replaced by your favorite neutral protein powder (e.g. vanilla). On the other hand, with its 9 g of protein per 4 tablespoons, powdered milk is a very practical and economical option if you prefer not to include a supplement in your diet.

Complete smoothie: Banana-peanut butter

1 smoothie – Preparation time: 5 minutes

Ingredients

• 1 medium banana (ideally frozen)
• ¾ cup soy milk
• 4 tablespoons peanut butter powder
• 1 tablespoon peanut butter
• 1/4 cup ground oats
• 1 tablespoon maple syrup (optional)

Steps

1. Mix all ingredients in a blender. Enjoy at your next meal.

Nutritional values (including maple syrup):

• Calories : 470 kcal
• Protéines : 25 g
• Glucides : 70 g
• Fibres : 8 g
• Lipides : 14 g

Tips

• Oatmeal is added here for a complete meal that contains a starch source. For people with big appetites, oatmeal could be replaced by a solid starch source as an accompaniment to the smoothie (breads, muffins, bagels, etc.). Liquids are absorbed more quickly and are therefore less sustaining than a solid meal.
• With 7 g of protein per 2 ½ tablespoons, peanut butter powder is a very versatile protein option. It can be added to your recipes for muffins, pancakes, cookies, or even directly rehydrated with water to be used as a sauce to dip your fruit, spread your bread or enhance your next sweet-salty dressing. Feel free to add a sweetener (honey, maple syrup, etc.) if you prefer your peanut butter sweeter. Powdered peanut butter can be found in some commercial grocery stores or in a bulk grocery store near you.

Post-workout smoothie : Piña Colada

1 smoothie – Preparation time: 5 minutes

Ingredients

• ¾ cup pineapple (ideally frozen)
• 1 individual container of Greek coconut yogurt (or 100 g)
• ½ cup unsweetened soy milk

Steps

• Mix all ingredients in blender. Enjoy at your next snack or after your next workout.

Nutritional values :

• Calories: 202 kcal
• Protein: 13 g
• Carbohydrates: 30 g
• Fibre: 2 g
• Fat: 4 g

Tips

• This smoothie is the perfect combination of carbohydrates and protein to help you recover after training, but can also be a sustaining snack between meals.

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