A smoothie with vegetables or fruits is an easy and quick choice of meal, which gives you energy and at the same time, the necessary hydration for the body. You can make many combinations, add seeds, some sweetener for those days when you need it :), put the protein you like for strength and anything else you can think of or have the opportunity in your kitchen. Below we have a recipe for a smoothie with many nutrients, suitable for before training to get the necessary energy or for after training to recover your strength!

1 glass of milk (of animal or vegetable origin)

1 banana

2 tbsp oat bran

2 tbsp walnuts

1 date or 1 tbsp. dried grapes

1 tbsp hemp seeds

1 tbsp linseed

1 tbsp peanut butter

Everything in the blender and beat until they become...smoothie! If you want, add chocolate drops, ideally with a high cocoa content, and enjoy!

Smoothies are really an excellent source of energy, which does not require time and most importantly; It's a healthy choice!

Tip: It is good to drink it immediately as the ingredients oxidize quickly

- iToocan Team

Photo by Brenda Godinez on Unsplash