If you’re on the street, you have to wait for someone to prepare your food for you and you
take the risk that the food isn’t going to match up with your training goals. If you’re at home,
you have think what you can eat, prepare it, eat it and clean up.
Fortunately, there is a way to streamline your healthy dietary habits: Drink your food. Smoothies are one of the quickest stealth-health meals you can make. You can drink them in seconds, and clean-up consists of swishing a little water over your blender. The nutrients support your goals and leave you feeling full for hours afterwards, and prep takes just three to five minutes. Here are some of the best recipes to help you hit your goals in the tastiest way possible.
4 thick slices fresh pineapple
1 stick celery
2.5 cm (1 in.) piece ginger
200 ml (6.8 oz) water
Pineapple contains a compound known as bromelain, which is a painkiller and natural anti-inflammatory agent. Celery is used to fight pain associated with arthritis and gout, and ginger contains chemicals that have anti-inflammatory and painkilling properties.
1/2 to 1 can (450 ml) coconut milk
2 raw eggs
1 scoop whey protein
1 handful berries (strawberries, raspberries, blueberries) or 1/2 to 1 banana
2 tbsp ground almonds
1 tsp honey
1 tbsp flaxseed oil
The fats in coconut are not stored as fat. They are easily digested and pass straight to the liver, which improves energy levels and assists the digestive system by reducing stress on the pancreas. The fats are similar to those in mother’s milk and help support the immune system. People with chronic fatigue can really benefit from consuming coconut milk as it helps increase metabolism, thereby assisting in weight loss.
It is also antibacterial, antimicrobial and antifungal and can benefit those with candida (yeast and fungal) infections or digestive problems and those who regularly suffer colds. The berries are a great source of vitamins, minerals, antioxidants and enzymes. Nuts provide essential fats and protein. Honey is the best thing to use as a sweetener because it is a natural product. The flaxseed oil is a great source of omega-3 fatty acids, which help electrical impulses move from the brain to muscles across the membranes around all the cells in the body and prevent heart disease.
Super-Cheap Preworkout Shake
1/2 cup oats
1 small (50 g) yoghurt
3 tbsp powdered milk
400 ml (13.5 oz) water
The best preworkout eating strategy is to keep things simple. The ingredients should be minimal and you shouldn’t eat anything too acidic that might repeat on you during exercise. This shake has the perfect mix of fast- and slow-digesting carbs, protein and fats for fueling any exercise session and it won’t come back to haunt you while you train.
75 g (2.6 oz) frozen strawberries
115 g (4 oz) mango
125 ml (4 oz) orange juice
250 ml (8 oz) fat-free milk
2 tbsp honey
1/8 cup whey protein
Powdered eggs or 4 raw egg whites
Honey is an antioxidant and provides 17 grams of carbohydrate per tablespoon, making it a great booster as part of your postworkout and preworkout meals. The mango contains potassium that helps create a healthier nervous system and releases energy from the rest of the protein, fat and arbohydrate in the shake.
Poor Man’s Protein Shake
1/2 cup semolina
1/2 cup raw oats
1 whole egg
3 or 4 tbsp powdered milk
6 drops vanilla essence
118 ml (3.9 oz) goat milk
118 ml (3.9 oz) water
The carbohydrate-rich semolina, proteins from the eggs, milk powder and milk and fats make this the perfect combination of calories for consistently adding mass to any frame.