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Smoothie Ingredients To Build Muscle and Boost Weight Loss
Smoothies are a great way to start the day or even as an afternoon snack. Additionally, smoothies can be used as a meal replacement for busy people on the go. The great thing about smoothies is that they’re full of nutritious ingredients that boost your brain power, boost your energy levels, build muscle, burn fat, help you lose weight, and help your heart. However, when you buy pre-made smoothies, you don’t know all the ingredients, added sugars or extra calories to maximize the nutritional value and get the perfect smoothie taste. The best way to preserve the integrity of your smoothie is to make it yourself. Choose from this list of healthy smoothie ingredients.
Fruits – Fruits are an important ingredient for cocktails. Almost any fruit can be used to add nutritional value, vitamins, minerals and fiber to your smoothie. Fruits contain essential simple sugars that are essential for the body and easily digestible, such as glucose and fructose. Fresh or frozen fruit are viable options for smoothie ingredients. Popular fruits used in smoothies are bananas, pineapples, strawberries, blueberries, and mangoes.
Greens – Greens are an important part of the diet. That’s why you should add them to any smoothie. Almost any vegetable can be used in a smoothie, but tender leafy greens are the best. Adding greens to your smoothie will increase the amount of vegetables you eat per day. Vegetables provide the body with many vitamins and minerals such as sodium and potassium. Mineral salts like these play a role in almost every cellular function in the body. If fresh greens are not available, ground greens, barley grass, wheat grass, spirulina (algae) are justified as alternative servings of vegetables. However, ground greens do not have all the same nutrients as their fresh counterparts.
Protein Powder – Protein powder will add more filling to your smoothie, especially if you use it as a meal replacement. Protein builds muscle and burns fat. There are several types of protein powders and even more brands on the market. The best choice is whey protein because it is low in fat with tons of amino acids that provide fast protein release to the muscles. Soy protein is another good option because it contains phytoestrogens. These compounds mimic the effects of estrogen and balance hormone levels. Use rice protein powder for a low sugar option.
Tea – Tea can be used as the base liquid in smoothies. Substitute water, juice or milk for iced tea. Tea is rich in antioxidants that protect the body from free radical damage. Green tea is a great choice, but tea comes in many flavors and brands. Some have additional benefits such as probiotics and the treatment of various ailments.
Non-dairy milk – Milk is usually used as a base for any smoothie, but milk contains fat, especially full-fat milk. For those who want to reduce their calorie intake, choose skim milk or a non-dairy alternative. Skim milk still contains calcium and protein to help build muscle, but no fat. Non-dairy milks include almond milk, hemp milk, rice milk or kefir. Using a non-dairy milk alternative as a smoothie base changes the taste, consistency and nutrients of the smoothie. Almond milk contains magnesium, vitamin E and protein, and since rice milk does not naturally contain protein, most manufacturers fortify it with proteins, vitamins and minerals. People who are allergic, lactose intolerant or allergic to soy usually use rice milk. Hemp milk contains calcium, iron, potassium, phosphorus, niacin, etc. contains many vitamins and minerals. It is also rich in omega 3 and 6 fatty acids, protein and is safe for those with soy or dairy allergies. Kefir is another alternative to milk or yogurt. Ayran is a fermented milk drink made from cow’s, goat’s or sheep’s milk and kefir grains, which is easier to digest than regular milk without cream. Kefir contains probiotics and protein.
Flax – Flax is a great, healthy addition to your smoothie. Flax is rich in healthy fats like omega 3, protein and fiber. Flax seeds add texture to smoothies, but must be ground before adding. Flaxseed is also available in oil or powder form.
Nut or Seed Oil – Use a spoonful of seed or nut oil to add healthy fat to your smoothie. Fat-soluble vitamins A and E require healthy fats for absorption. Peanut butter is the most popular nut butter, but there are many others such as almond oil, cashew oil, hazelnut oil, pistachio oil, hazelnut oil, pumpkin seed oil, sesame oil. seed oil etc. Nuts and seed oils are high in fat, so use them in moderation. It contains protein, fiber and essential fatty acids and will make your smoothie rich and creamy.
Chia – Chia seeds are used in both foods and beverages. Chia seeds thicken when added to liquids, so you may need to crush the seeds before adding them to your smoothie. Chia seeds are rich in omega 3 fatty acids, calcium, and are an excellent source of fiber, all of which help improve the nutritional value of your smoothie.
Cacao – If you love chocolate but don’t want the added calories, add cocoa to your butter and sugar smoothie. Cocoa beans are the dried and fermented seeds from which cocoa solids and cocoa butter are obtained. Cacao, commonly known as cacao, is the base of chocolate and adds flavor and nutrients to your smoothie. Cacao is full of flavonoids, which have an antioxidant effect on the body. Add cocoa powder or nibs (pieces of the bean) to your smoothie.
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