Bananas instead of sports drinks: the best recipes without chemistry

To increase the effectiveness of training without a special approach to the diet can not do. If the training is short, then water is quite suitable for recovery. For training lasting more than an hour, you may need to feed the body with carbohydrates and trace elements.



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With this, a banana smoothie will cope perfectly, hearty and useful in its composition, which can bring you more benefits in training than professional sports nutrition.

Athletes and fitness lovers have long appreciated the benefits of bananas. These fruits contain a lot of natural sugar, which is quickly absorbed into the blood, providing an influx of fresh strength. They also contain potassium, which avoids seizures after heavy physical exertion.



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Bananas are equally good for any sport - cycling, running, bodybuilding. Scientists at Appalachian State University (USA) have found that eating half a banana to fill the carbohydrate window after exercise is as effective as drinking a portion of protein. But the benefits of bananas are far from being exhausted.

What bananas can do

1. Bananas will not let you burn out ahead of time
   All athletes, whose activity is associated with intense and long physical exertion, prefer to eat bananas directly during training. It is simple: bananas are fast carbohydrates that are easily digested, instantly increasing the tone. No chemicals or flavorings: only fructose and a large number of calories needed for a successful outcome.
   
   
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2. Bananas have a positive effect on the recovery process
   It is known that after exhausting training, glycogen stores in the muscles decrease. This is due to the fact that the muscles receive the necessary energy from glucose, which in turn is formed from glycogen. If you lose sight of the moment of carbohydrate consumption after exercise, then a process of muscle cell breakdown called catabolism begins. How can we prevent this process? The filling of muscle cells with glycogen will occur after you eat a food rich in fast carbs.
   
   Bananas are better than any other products will help you replenish the glycogen reserve in the muscles. The banana, rich in rapidly digestible natural fructose and sucrose, promotes instant recovery after exhausting physical activity.
   
   
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3. Bananas increase not only performance, but also mood
   Bananas contain the so-called happiness hormone - serotonin, which saves from depression and despondency. Therefore, if you do not want to work out at all, try to eat a banana: the mood will rise, and the body will instantly adjust to the desired mood.
4. Bananas are a natural and safe product
   If citrus fruits are a well-known allergen, bananas are the safest fruit in the world. Their pulp contains pectin and fiber, which improve digestion. Bananas will not cause you any harm and certainly will not spoil the training process, while sports nutrition (especially the one you try for the first time) can have a negative effect on the body.
   
   
5. Bananas are good for blood and bones
   Bananas are leaders in the content of potassium, which we lose with sweat during exercise. In addition, bananas are rich in vitamins and trace elements, which the body needs especially strongly. They contain a lot of calcium, useful for bones, and iron, which improves blood composition. A whole mineral complex for ridiculous money! Compare the cost of bananas with the price of sports nutrition and the choice will be obvious.
   
   
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For many, the fantasy is limited only to mixing a banana with milk. We are in a hurry to expand your gastronomic horizons and today we will share recipes for simple and hearty banana-based smoothies that will support you during training, replenish your glycogen reserve and lift your mood.

Each of our proposals banana You can change to your liking by adding, removing or replacing some ingredients with others.

Smoothies with banana, almonds and oatmeal This smoothie will easily replace you with a full breakfast. It is very satisfying, contains both proteins and useful unsaturated fats and slow carbohydrates.



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The ingredients

• 1.5 bananas
• 1.5 tbsp milk
• 3 tbsp oatmeal
• handful
• honey

Preparation

1. Almonds need to be ground into flour.
2. After that, place all the ingredients in a powerful blender and mix to a uniform consistency.

Simple banana smoothie



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• 2 bananas
• 350 ml of milk
• honey

Preparation

1. Mix all the ingredients in a blender bowl and pour banana smoothie into the right container. Done!

Coffee and banana smoothies for cheerfulness

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The ingredients

• 1 banana
• 2 tsp instant coffee
• 150 ml of milk

Preparation

1. Put all the ingredients in the blender bowl. Honey can also be added if desired.
2. Whip in a blender to a homogeneous mass and spill on glasses.

Chocolate banana smoothie



The ingredients

• 1 ripe banana
• 2/3 tbsp milk
• 2/3 tbsp chocolate milk
• 1 tbsp cocoa

Preparation

1. Mix all the ingredients in the blender bowl and pour smoothies into the desired container.
2. Bon appetit!

Natural Protein Cocktail



The ingredients

• 50g cottage cheese
• 1 tbsp milk
• 2 bananas
• handful
• honey

Preparation

1. Mix all the ingredients in a blender bowl.
2. Put the smoothie in the right container. Done!

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