Enhance your football fitness by arming your body with the right food at the right time with out reccomended healthy smoothie recipes. At Player Scout we have finalised a list of ten smoothie recipes to work around your football training.
Football Healthy Smoothie: Pre-training Energy
Banana & Walnut Bad Boy Smoothie
When to drink:Give your body a boost of energy just before football training or a match with this energising banana and walnut smoothie.
Research shows that eating a banana before or during a workout has just as much benefit as turning up with a sports specific drink such as a protein shake, but is fresh and a lot cheaper.
Bananas have a range of beneficial nutrients such as antioxidants and potassium, and the added walnuts are a super food stacked with protein and healthy-fats for burning calories without running your body low on fuel.
1 large banana
1/3 cup of walnut pieces
2 cups skimmed milk
1 tablespoon honey
1/4 tablespoon vanilla extract
Nutritional benefit: Makes 2 servings. Each serving has 227 calories
Football Healthy Smoothie: Weight Loss & Shape Up
Cocoa & Oat Captain Smoothie
When to drink:Help your body loss excess weight to gain the physical physique of a professional footballer.
Dairy such as milk helps to regulate appetite, and its protein qualities enable us to build up muscle.
A 4 month study carried out in Canada by nutritionists discovered that if a person exercised regularly (such as football training and matches) and also consumed a diet high in dairy that was calorie restricted , they would lose fat and gain 1 ½ lbs in lean body mass, making the Cocoa & Oat captain a force to be reckoned with helping footballers lose weight and prepare their bodies with enough of the right fuel to grow muscles used I training.
1 small frozen banana sliced and frozen
3/4 cup skimmed milk
1/2 cup (125 mL) plain low-fat yogurt
1/4 cup breakfast oats
1 tablespoon of ground flaxseed
1 tablespoon cocoa powder
A sprinkle of ground cinnamon
Nutritional benefit: Makes 2 servings. Each serving has 350 calories
Football Healthy Smoothie: Preventing illness
When to drink:Drink once a day.
This immune system boosting vitamin C concentrated smoothie will protect your body over the winter months of the football season, enabling you to perform at your optimum without being effected by common colds and winter bugs.
Packed with fruits high in vitamin C, this smoothie is also very refreshing.
Vitamin C helps protect our cells and keep them healthy, and increases our production of collagen. Collagen helps maintain healthy connective tissues thus supporting the structure of tissues and organs including the skin, bones and blood vessels.
As vitamin C also increases our ability to absorb iron, it works well with the Ultimate Green Liver Detox for footballers.
1 grapefruit (peeled and seeded)
1 cup pineapple chunks
1 cup strawberries
1/2 cup low-fat Greek yogurt
Nutritional benefit: Makes 2 servings. Each serving has 175 calories
Football Healthy Smoothie: Mental strength
When to drink:Drink once a day.
Being a footballer requires you to overcome mental barriers and push through feelings of pressure and be able to focus you mind. This takes a lot of discipline and practise, but is also very reliant on the foods you eat. Drink this smoothie regularly to sharpen your mind and create mental wellness that enables you to challenge mental barriers.
Packed with the super food blueberries, this smoothie is great brain food, and also doubles up to look after your heart since blueberries and avocados both contain natural fats that reduce cholesterol and improve cardio health.
1/2 ripe avocado (peeled and pitted)
1 cups blueberries
Juice from 1/4 lime
1 cups low-fat greek yogurt
1/2 cup skimmed milk
Nutritional benefit: Makes 2 servings. Each serving has 285 calories
Football Healthy Smoothie: Optimum Muscle Performance
When to drink:Daily breakfast for days when you are training and playing.
If you are looking for optimum muscle performance, then look no further than the Popeye the Payer Man smoothie.
It’s commonly known that spinach will keep you strong, but did you know researchers in Sweden discovered that inorganic nitrate (which spinach is stacked with) enables your muscles to use less oxygen, which improves muscle performance.
2 big handfuls of fresh spinach
2 frozen bananas
1 cup apple juice
1 sprig of fresh mint
Nutritional benefit: Makes 2 servings. Each serving has 200 calories
Football Healthy Smoothie: Pushing through tiredness and pain barriers
Beetroot & Strawberry Stamina Smoothie
When to drink:During weeks of heavy training when your body is tired and you need energy to keep up your performance.
Football training can be demanding. 1v1’s, drills, free kicks, penalty strikes all take their toll on your body, and it’s important that your body is able to cope with the level of training and matches required of you. This is when you’re your Beetroot & Strawberry Stamina smoothie will come in really handy. This smoothie will give you that extra push through training due to the beetroot which is high in nitrates and helps keep you fuelled and moving. Studies have even found that nitrates improve how our bodies use oxygen and enables you to exercise by up to 16% more just by having your body filled with high levels of nitrates from foods like beetroot.
2 cups coconut water
2 cups strawberries
1 whole lime juiced
Nutritional benefit: Makes 2 servings. Each serving has 145 calories