Energy food recipes for after training

Foods consumed throughout the day provide the energy needed for the body to function, but there are times when a supplement is needed to regain strength. Whether for refueling after a workout or after a hard day at work, these foods can help revitalize your body.

It is an herb that can come from different parts, you can find Oriental ginseng, American ginseng and even Andean ginseng. According to the portal Howdy, ginseng is rich in alkaloids, flavonoids and glycosides that give it antioxidant properties. In addition, it is a food rich in fiber and essential fats, which contributes to increasing energy and physical strength.

How to consume it? Ginseng can be taken in teas and even smoothies. Here is a recipe to prepare an energetic smoothie (watch the video).

Banana provides vitamin A, C and E, potassium, magnesium, folic acid, iron, zinc, calcium and tryptophan. These help in muscle recovery and growth. The Spanish Nutrition Foundation (FEN) says that one banana covers 30% of the recommended intake of vitamin B6 for men aged 20 to 39 with moderate physical activity.

How to consume it? This is a very versatile ingredient, but if you want to use it creatively, you can follow the recipe below:


  • 400 grams of Greek yogurt
  • 4 bananas
  • 1 or 2 tablespoons of stevia
  • 1 teaspoon of matcha

Preparation (watch the video):

They are fruits of a type of Phoenix palm or persimmon; 100 grams of dates contain 200 calories, 2.5 grams of protein and 7 grams of fiber. In addition, they are rich in iron, potassium, calcium, magnesium, beta-carotene, vitamin C and B3, niacin and dietary and soluble fiber. This composition makes the cells of the body take better advantage of the sugars and favor the invigorating action of this fruit.

How to consume them? eat them like the snack It is an option (ideal portion is 5 dates a day), but they are also ideal to be added to pastry preparations as a sweetener. Here’s a recipe:


  • 100 grams of carrots
  • 75 grams of dates
  • 50 grams of almond flour
  • 15 grams of flax seeds
  • 30 grams of nuts
  • 250 grams of chocolate without added sugar

Preparation (watch the video):

In addition to providing plant protein, according to specialized health media Medical News Today, spinach is a great source of iron, vitamins and minerals. Its consumption can help the health of hair, bones and skin. In addition, it is an excellent food for controlling blood sugar, preventing asthma and reducing the risk of developing cancer.

How to consume it? They can be eaten cooked in various preparations or raw in salads. Here’s a creative way to prepare them for breakfast:


  • 2 frozen bananas after freezing (you can freeze them in small pieces to make blending easier)
  • 1 large avocado or hass avocado (approximately 170 or 200 gr)
  • 1 cup spinach of any kind, from baby to smooth leaves (about 30 g).
  • ½ cup coconut milk
  • 1 kiwi cut into small pieces or slices
  • fresh blueberries
  • Sliced ​​or finely grated coconut.
  • 1/2 cup mixed seeds and nuts (can be pumpkin seeds, sunflower seeds or whatever you like)
  • Chopped almonds (to taste)

Preparation (see the video):

Consuming this cereal provides calcium, potassium, iodine, iron and magnesium in the daily diet. In addition, oats are a slow-digesting complex carbohydrate, which means that they provide energy for a longer time. These properties, nutrients and vitamins help maintain good bone health and prevent thyroid problems.

How to consume it? Oatmeal is a very versatile ingredient and can be consumed from its flour in various preparations to smoothies. Here is a recipe to prepare it for breakfast:


  • 1 glass of water
  • 1 cup sweet corn
  • ½ cup rolled or processed oatmeal
  • 1 teaspoon ground cinnamon
  • ½ teaspoon baking powder
  • Salt and pepper to taste
  • 1 egg
  • Nutmeg
  • ½ cup grated pumpkin
  • ½ cup grated carrot
  • Oil
  • Mozzarella cheese

Preparation (watch the video):

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