Energy Smoothie Recipe with Procedure

In this article, we present some suggestions of Energy Smoothie Recipe or alternative proposals to commercial preparations, so that the athlete himself learn to prepare at home shakes with an adequate energy and protein density to supply part of the nutritional demands, and with the advantage of be adapted to their tastes and be more economical than commercial ones. If you prefer to buy your own sports supplements.

These shakes are rich in energy (kilocalories), they will generally be low in saturated fat, although with non-negligible amounts of unsaturated fatty acids, and rich in medium-low absorption carbohydrates. They can be more or less energetic and more or less protein depending on the requirements of the sport activity and the moment they are taken (pre-exercise or post-exercise).

THE BASIC INGREDIENTS OF ENERGY SHAKES:

Foods naturally rich in proteins, such as low-fat dairy products and derivatives (skimmed milk, skimmed yogurt, skimmed milk fermented, low-fat cheeses, and petit Suisse), milk ice cream and raw nuts (almonds, walnuts, hazelnuts).

Foods rich in carbohydrates , such as dried fruits (dried apricots, raisins, plums, dates, figs, blueberries), cereals (cookies, oatmeal, muesli, cooked rice), which can be combined with fruits, juices, smoothies and sweeteners such as sugar, caramel, jam, honey, chocolate, cocoa powder, etc.

They can be made with the desired fruit. The nuts are also a good ingredient for our homemade milkshake, they will provide us with proteins, essential fatty acids and fiber. The most recommended are raw nuts, although they can be made with another dry fruit preferably raw.To improve the texture of the energy shakes will be added skim milk, water, juice or ice.For lactose intolerant people milk without lactose or vegetable drinks (soy, rice, oatmeal or almonds) enriched in calcium can be used.

To enrich them in proteins, you can add to the liquid shakes, a tablespoon of milk powder, a cooked egg white, and a spoonful of brewer’s yeast or a measure of protein powder.They can also be improved in minerals, vitamins and fats with wheat germ, brewer’s yeast, pollen, sesame, flax seed or soy lecithin.

If it is an energy shake for the pre-exercise phase, it should be rich in carbohydrates, low in fat, low in protein and low in fiber. If the shake is for the post-exercise stage, it should be rich in minerals to recover the electrolytes lost through sweat, rich in carbohydrates to recover the glycogen consumed, rich in proteins to repair the tissues and preserve muscle mass, and low in fat.There are as many shakes as imagination to combine foods that provide something special for the sport.

IDEAS OF HOMEMADE PROTEIN AND ENERGY SHAKES:

Skim milk with cream ice cream, nuts and chocolate or liquid caramel.

  • Orange juice and vanilla ice cream.
  • Natural yogurt skimmed with fruits in syrup.
  • Natural skimmed yogurt and petit suisse milkshake with pieces of fruit.
  • Skimmed milk with pineapple in syrup and liquid cream for cooking.
  • Quark cheese or 0% shake, skimmed milk, honey, dried fruits (dried apricots, dates, figs, raisins, plums) and nuts (walnuts, almonds).
  • Fermented skim milk with strawberries, raisins and oats.
  • Fruit juice, skimmed yogurt, petit suisse or 0% whipped cheese and oatmeal or muesli.
  • Unbaked milk, fresh skimmed milk cheese, oatmeal flakes and banana.
  • Unbaked milk, nuts, oatmeal cookies, banana, dates.
  • Banana, cocoa powder, rolled oats, skimmed milk .
  • Assorted fruits Skimmed milk, ginger, honey, ice.
  • Skimmed yogurt flavored with lemon, oat flakes, fruits and raisins.
  • Skimmed yogurt, muesli, melon, peach and honey.

The proportions and quantities of the different ingredients may vary depending on the taste and needs of each one.

Here we present the nutritional assessment of some of these homemade energy shakes with the measurements of each of their ingredients.

SMOOTHIEs 1:

  • 1 skimmed milk glass (200 ml)
  • 4 nuts (20 g)
  • 5 cookies maria (25 g)
  • 1 banana (150 g)
  • 4 medium dates (20 g)

NUTRITIONAL VALUATION PER SERVING FOR THE RATIO OF FOODS AND AMOUNTS INDICATED

Energy [kcal] 467 Calcium [mg] 306 Vit. B1 Thiamin [mg] 0.23

Protein [g] 13.8 Iron [mg] 2.1 Vit. B2 Riboflavin [mg] 0.47

Carbohydrate carbon [g] 59.5 Iodine [μg] 25.2 Eq. niacin [mg] 4.4

Fiber [g] 5.9 Magnesium [mg] 132 Vit. B6 Pyridoxine [mg] 0.66

Total fat [g] 18.0 Zinc [mg] 2.0 Ac. Folic [μg] 51.3

AGS [g] 4.1 Selenium [μg] 8.0 Vit. B12 Cyanocobalamin [μg] 0.60

AGM [g] 3.8 Sodium [mg] 163 Vit. C Ac. ascorbic [mg] 15.8

AGP [g] 9.1 Potassium [mg] 912 Retinol [μg] Traces

AGP / AGS Phosphorus [mg] 331 Carotenes [μg] 237

(AGP + AGM) / AGS Vit. To Eq. Retinol [μg] 39.5

Cholesterol [mg] 21.7 Vit. D [μg] Traces

Alcohol [g] 0 Vit. E Tocopherols [μg] 0.93

Water [g] 264

SMOOTHIE 2:

  • Half a glass of skimmed milk (125 ml)
  • A natural skimmed yogurt (125 g)
  • A large banana (150 g)
  • A spoonful of honey (10 g)
  • A level teaspoon of cinnamon powder

NUTRITIONAL VALUATION PER SERVING FOR THE RATIO OF FOODS AND AMOUNTS INDICATED

Energy [kcal] 234 Calcium [mg] 371 Vit. B1 Thiamin [mg] 0.15

Protein [g] 11.4 Iron [mg] 2.1 Vit. B2 Riboflavin [mg] 0.53

Carbohydrate carbon [g] 42.9 Iodine [μg] 22.9 Eq. niacin [mg] 3.6

Fiber [g] 4.2 Magnesium [mg] 90.8 Vit. B6 Pyridoxine [mg] 0.53

Total fat [g] 1.0 Zinc [mg] 1.5 Ac. Folic [μg] 33.7

AGS [g] 0.39 Selenium [μg] 5.1 Vit. B12 Cyanocobalamin [μg] 0.88

AGM [g] 0.32 Sodium [mg] 140 Vit. C Ac. ascorbic

[mg]

16.6

AGP [g] 0.12 Potassium [mg] 807 Retinol [μg] 0.90

AGP / AGS Phosphorus [mg] 283 Carotenes [μg] 227

(AGP + AGM) / AGS Vit. To Eq. Retinol [μg] 39.5

Cholesterol [mg] 4.5 Vit. D [μg] Traces

Alcohol [g] 0 Vit. E Tocopherols [μg] 0.26

Water [g] 302

SMOOTHIE 3:

200 ml of skimmed milk

1 banana (150 g)

1 tablespoon of cocoa powder (10 g)

5 tablespoons of oatmeal (50 g)

NUTRITIONAL VALUATION PER SERVING FOR THE RATIO OF FOODS AND AMOUNTS INDICATED

Energy [kcal] 384 Calcium [mg] 303 Vit. B1 Thiamin

[mg]

0.48

Protein [g] 15.3 Iron [mg] 3.8 Vit. B2 Riboflavin [mg] 0.55

Carbohydrate carbon [g] 66.3 Iodine [μg] 28.7 Eq. niacin [mg] 4.8

Fiber [g] 7.7 Magnesium [mg] 166 Vit. B6 Pyridoxine [mg] 0.93

Total Fat [g] 4.6 Zinc [mg] 3.0 Ac. Folic [μg] 48,4

AGS [g] 1.3 Selenium [μg] 8.6 Vit. B12 Cyanocobalamin [μg] 0.73

AGM [g] 1.6 Sodium [mg] 162 Vit. C Ac. ascorbic [mg] 15.0

AGP [g] 1.6 Potassium [mg] 915 Retinol [μg] 0.10

AGP / AGS Phosphorus [mg] 419 Carotenes [μg] 226

(AGP + AGM) / AGS Vit. To Eq. Retinol [μg] 37.7

Cholesterol [mg] 5.8 Vit. D [μg] Traces

Alcohol [g] 0 Vit. E Tocopherols [μg] 0.70

Water [g] 265

SMOOTHIE 4:

Half a glass of fruit juice (125 ml)

1 skim yogurt (125 g)

2 tablespoons of muesli (50 g)

NUTRITIONAL VALUATION PER SERVING FOR THE RATIO OF FOODS AND AMOUNTS INDICATED

Energy [kcal] 351 Calcium [mg] 214 Vit. B1 Thiamin [mg] 0.49

Protein [g] 9.9 Iron [mg] 3.9 Vit. B2 Riboflavin [mg] 0.59

Carbohydrate carbon [g] 62.1 Iodine [μg] 11.1 Eq. niacin [mg] 5.1

Fiber [g] 4.0 Magnesium [mg] 60.5 Vit. B6 Pyridoxine [mg] 1,1

Total Fat [g] 6.1 Zinc [mg] 1.5 Ac. Folic [μg] 113

AGS [g] 1.4 Selenium [μg] 10.1 Vit. B12 Cyanocobalamin [μg] 0.93

AGM [g] 1.9 Sodium [mg] 176 Vit. C Ac. ascorbic [mg] 30.3

AGP [g] 0.96 Potassium [mg] 666 Retinol [μg] 82.9

AGP / AGS Phosphorus [mg] 275 Carotenes [μg] 0

(AGP + AGM) / AGS Vit. To Eq. Retinol [μg] 83.0

Cholesterol [mg] 1.3 Vit. D [μg] 2,1

Alcohol [g] 0 Vit. E Tocopherols [μg] 1,5

Water [g] 293

Hope this energy smoothie recipe will help you to produce homemade energy shakes. Let us know which one do you like most to process the energy recipe.

Post Author: Dr. Carrie Luxem

Dr. Carrie is an obstetrician-gynecologist in Ann Arbor, Michigan and is affiliated with University of Michigan Hospitals-Michigan Medicine. She received her medical degree from University of Michigan Medical School and has been in practice between 3-5 years. She is one of 87 doctors at University of Michigan Hospitals-Michigan Medicine who specialize in Obstetrics & Gynecology.