Post-training Shakes In Sports Children
Exercise is essential for good health, so the sooner children start practicing it, the better. In addition, if we want them to improve their performance, it is necessary to complement it with a good diet before, during and especially after. So, next, we propose different post-workout shakes that promote your recovery.
Basic nutrients in post-workout shakes
Before presenting the different shakes, we want you to know what nutrients they must contain, since it is related to the energy and nutritional expenditure produced during exercise.
The higher the intensity, the higher the requirements. It will even depend on the level of sweat, since that is where water and electrolytes such as sodium, potassium and magnesium are lost. For this reason, they will have to be replaced by subsequent feeding.
In addition, these minerals, together with carbohydrates and proteins, will reduce fatigue, promote rest and maintain muscle mass. You will also recover more easily from injuries.
Other important nutrients are antioxidants like vitamin C, E, and selenium. And, in the case of girls, offer them foods rich in iron such as canned fish, mollusks, meat and legumes.
Homemade post-workout shakes
Banana Chocolate Peanut Butter Smoothie
Ingredients
- 200 ml of semi-skimmed milk or soy drink.
- One medium banana.
- One tablespoon of peanut butter.
- 1 tablespoon of cocoa powder desserts.
Preparation
First of all, peel the banana and cut it into slices. Place it in the blender glass. Then add the rest of the ingredients and blend until well combined.
Red berry smoothie
Ingredients
- 100 ml of semi-skimmed milk.
- 1 natural yogurt (without added sugar).
- 150 g of assorted red fruits (strawberries, blueberries and raspberries).
- 1 tablespoon of chia seeds.
Preparation
First, wash the berries. Then add all the ingredients to the blender and blend until well combined. You can add a handful of chia seeds on top to decorate.
Pineapple, walnut and fresh cheese smoothie
Ingredients
- 200 ml of coconut water.
- 60 g of fresh cheese whipped.
- 150 g of fresh pineapple.
- Cinnamon to taste.
Preparation
First, peel and slice the pineapple. Next, add all the ingredients in the blender glass and blend them. Serve it in a glass decorated with cinnamon.
Finally, we encourage you to give your children these post-workout shakes to replace the loss of nutrients after exercise, especially carbohydrates and proteins. In addition, they are easy to prepare and transport using a bottle or a thermos.
