The smoothies or milkshakes are our preferred preparation when you do not have much time to cook and are looking to add many nutrients easily, as just putting different ingredients in the blender we achieve this dish that can carry us energy before and / or after running.If you’ve never made a smoothie at home, we recommend you try the following recipes …

Seven smoothies to charge us with energy Nutrition for the 10 kilometer challengeSmoothie of kiwi, avocado and pear: For its richness in minerals and vitamins, but above all, for being a moisturizing preparation with a minimum of sugars and high water content, we recommend to try this smoothie after the workout to load energies and to replace the Losses caused by sweat.

Pineapple, Mango and Coconut Smoothie: Rich in potassium, magnesium, water and natural sugars, this recipe is ideal for replenishing liquid and electrolytes after running . In addition, it is very tasty, it provides magnesium, B vitamins and antioxidants that can reduce the stress that physical exertion causes.

Smoothie of red fruits and mango: To accompany with quinoa or oat flakes, this shake can be consumed a while before training to have energy at the moment of running and also, to promote hydration with food prior to effort .

Smoothie or creamy smoothie of peach and yogurt: Ideal to consume before going to run, although we can complete it with oats, rice or other cereals to increase the supply of hydrates that will be absorbed slowly by the organism due to the proportion of proteins that the smoothie offers. Thus, we will have energy for a long time while we train.

Smoothie or green smoothie: For its richness in potassium, antioxidants, calcium, magnesium and above all, because it has a lot of fiber, we recommend to consume this shake once the training is finished, to hydrate and load energy easily.

Smoothie of banana and grapes: By possessing a lot of hydrates and proteins of quality, this milkshake will offer us energy little by little and medium term, for that reason, we recommend its consumption before leaving to fulfill our training for the 10K.

Pineapple, mango and coconut smoothie: Very rich in water, potassium, magnesium and with natural sugars, so this smoothie can help us to replenish energy, fluid and electrolytes after running .

You will become a lover of shakes or smoothies with these seven recipes tasty, nutritious and very easy to perform to charge us with energy before and / or after training.

And you, what shakes do you consume?