Are you an athlete? Would you like to learn how to prepare a recovery shake for after your workouts? Would you like to cook your own energy bars? Would you like to be able to prepare your own healthy and energetic snacks for your workouts?
If the answers to these questions are yes, this is the article for you!
Energy snacks to prepare at home
1. BANANA SNACK
The first recipe we present to you will allow you to prepare a delicious and healthy snack full of energy that will accompany you on all your sporting adventures. It’s the banana snack, an explosion of flavours that you can take with you everywhere you go.
What do you need?
- 1 ripe banana
- Nut cream
- 100gr dark chocolate
- Flaked salt
How to prepare it
STEP 1: Prepare a ripe banana and cut it into slices.
STEP 2: Place the banana pieces in a baking tin on parchment paper.
STEP 3: Spread with nut cream.
STEP 4: Put the chocolate in a bowl and melt it in the microwave.
STEP 5: cover the dough with the melted chocolate.
STEP 6: Add a little flaked salt on top.
STEP 7: Put the mould in the fridge and let it cool until the chocolate hardens.
Your snack is ready! Cut it into portions that you can take with you anywhere.
2. ENERGETIC TIRAMISU
Start your day with this easy-to-make, energising breakfast. An energy tiramisu that you won’t be able to resist if you want to prepare for a long training session.
What do you need for a ration?
- 30-50 g oat flakes
- 50 g liquid or American coffee
- 1 tsp pure cocoa
- Extra: vegetable or Greek yoghurt and cocoa for sprinkling
How to prepare it
STEP 1: Mix the oat flakes, coffee and cocoa
STEP 2: Heat in the microwave for 2 minutes.
STEP 3: Add the yoghurt when the mixture has cooled.
STEP 4: Sprinkle a little more cocoa and … enjoy!
3. BANANA BREAD BARS
Undoubtedly one of the star recipes, ideal energy bars for your workouts. With a biscuit-like texture, these nutritionally dense bars are ideal for your outdoor excursions and trail running or cycling workouts. Be sure to try them!
What do you need for 4 servings?
- 90 g oat flakes
- 4 eggs
- 3 very ripe bananas
- 4-5 medjoul dates
- 2 teaspoons peanut butter
- 1 dash vanilla essence
- Nutritional yeast
How to prepare it
STEP 1: Preheat the oven to 200 degrees
STEP 2: Prepare all the ingredients to be mixed in a bowl: slice the bananas, cut the dates into small pieces and add the rest of the ingredients (oat flakes, eggs, peanut butter, vanilla essence and baking powder).
STEP 3: Whisk them into a smooth cream.
STEP 4: Place the mixture in a mould.
STEP 5: Bake at 180 degrees for 30 to 35 minutes.
Amazing! Now you have your own energy bars for training.
4. RECOVERY SHAKE
Finally, here’s the recipe that every athlete wants to have on hand: how to make your own recovery shake. A simple and delicious recipe that you can recommend to your fitness pals. Because we all know that a good recovery is key to notice the effects of our training.
What do you need?
- 200 ml plant-based drink
- 20 g protein powder
- Maize cereals
- 1 frozen banana
- 1 tsp pure cocoa
How to prepare it
This is the easiest recipe of all! Just pour all the ingredients into a glass and you’re ready to recover like a champ.
STEP 1: Start with the carbohydrate-rich vegetable drink such as rice or oat drink… the choice is yours!
STEP 2: Add protein powder… it will help you build muscle!
STEP 3: Include fruit and cereals, which will help you recover muscle glycogen.
STEP 4: it’s time to add the pure cocoa! Rich in natural antioxidants.
And you’re all done!
