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As fitness enthusiasts, it might seem we’re a divided lot when it comes to our choice of healthy eats. While some of us reach for our stash of protein and energy bars, there’s a growing tribe of fitness freaks who’re clamouring for a pick-me-up that’s heavier than a bar, yet lighter than a full-fledged meal.
Here are seven supercharged, power-packed and lip-smackingly delicious energy smoothies with the goodness of superfoods, from some of the foremost experts in the fields of Fitness and Nutrition Science, perfect to replenish and boost up your energy pre or post-workout.
(From Luke Coutinho, Holistic Lifestyle Coach – Integrative Medicine)
This smoothie is a fantastic source of energy because of the dates and sattu (roasted chana flour), which are basically quality plant proteins. It makes you feel fuller for longer, quite simply because it's balanced in terms of nutrients. Moreover, the good fats and fibre in sattu, almonds, pumpkin seeds and dates go a long way in slowing down the release of sugar and keeping it stabilized.
Nutritional information:
You can have this smoothie for breakfast or mid-meal or as a snack, says Luke speaking from personal experience.
“If I'm taking it pre-workout, I skip the sattu. If it’s post-workout, I reduce the dates and add sattu for protein.” He adds that you can pop in a banana if you’re looking to gain weight, with a friendly disclaimer that blending fruits breaks down the fibre, destroys nutrients and amounts to a fructose overload for your liver to process. He cautions that the smoothie is a great "add on" to a balanced diet, but definitely not a meal replacement. Since this is a wholesome smoothie, ensure you keep a gap of 1-1.5 hours before exercising.
Quick Tip: Soak the nuts and seeds well to make them easily digestible and increase nutrient bioavailability.
Ingredients:
· Almond Milk: 500 ml (preferably homemade)
· Lightly roasted Sattu flour: 1 to 2 Tbsp
· Walnuts: 4 whole (soaked for 6-7 hours)
· Dry Ginger powder: ½ Tsp
· Fennel powder: ½ Tsp
· Saffron strands: 1-2
· Organic Turmeric powder: 1 Tsp
· Jaiphal or Nutmeg powder: a pinch
· Cardamom powder: ½ Tsp
· Dates: 2 (deseeded)
· Pumpkin Seeds: 1 Tbsp (soaked for 6-7 hours)
Method:
Note: If you’re a diabetic, basil (sabja) seeds and a pinch of cinnamon powder are the fairy dust that’ll stabilize the effect on blood sugar. You can add a teaspoon of raw cocoa powder as well at the time of blending.
(From Dr. Siddhant Bhargava, Co-Founder, Fitness & Nutritional Scientist, Food Darzee)
A celebrity nutritionist whose clients include the likes of Alia Bhatt, Sara Ali Khan, Sonam Kapoor and Katrina Kaif, Dr. Sid, as he’s popularly known as, recommends a good carbohydrate source like an apple or banana for pre-workout, and for protein, a scoop of whey or greek yoghurt for muscle recovery post-workout. He says Greek yogurt has double the protein and half the carbs as compared to regular yoghurt.
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Method:
(Dr. Siddhant Bhargava)
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(Dr. Siddhant Bhargava)
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Method
(From Kavita Devgan, Nutritionist, Weight Management Consultant and Author)
This is how Kavita makes her very own ‘perfect smoothie’ and you’ll see how it packs in quite a punch. Nutritional information:
Method:
(From Ranveer Brar, Celebrity Chef)
Chef Ranveer says his ideal smoothie should have balanced nutrition from fruits, nuts, seeds and grains and should typically be fortified with milk or yogurt (dairy or vegan). He explains that bananas, with their good content of potassium, help regulate blood pressure, are excellent for a quick energy boost — especially after a workout, and help improve digestion as well. Here, he shares his personal favourite recipe.
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Method
(From Vinata Shetty, Reebok Master Trainer)
Bada-bing Bada-boom, that’s what this recipe is! You get healthy fat from chia seeds; the almond and soy milk make it lower in calories; mango/banana gives you carbs and you get your protein fix from the isolate or hydrolysate whey protein powder.
Ingredients
Blend and gulp!
(Aruna Ramesh Balaji is a freelance writer, fitness instructor and former television journalist. She firmly believes that one of the gateways to a happy life is good health made possible by significant lifestyle changes. It’s her most cherished goal to make available the collective wisdom, both ancient and contemporary, of masters and experts in the fields of health and fitness, so readers such as yourself can lead healthier and more fulfilling lives.)
(At The Quint, we question everything. Play an active role in shaping our journalism by becoming a member today.)
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