Erwin Mischkin, nutrition coach and sports therapist: "Rule number one: it has to taste good. That's the only way they'll stick with it." (You will find a short interview after the recipes.)
Tip 1: Smoothies REPLACE a meal. If you add smoothies to your normal eating habits, you will consume too much sugar and calories.
Tip 2: A high-performance blender purees the food in the shortest possible time and into the smallest components. A powerful blender is particularly helpful for green smoothies.
Tip 3: Use FRESH INGREDIENTS to maximise the vitamin content. It tastes best freshly mixed, but the drink will keep in the fridge for up to three days.
THE RECIPES:
STARTER PACKAGE: replacement for the classic breakfast
Ingredients:
1 pear
1 apple
1 banana
100 g spinach
4 tbsp cashew nuts
7 dried dates
½ lemon with peel
500 - 600 ml water
Preparation: Leave the cashew nuts to soak for two hours, then drain. Roughly chop the spinach, pear, apple and lemon, peel the banana and finely puree all the ingredients in a blender.
That's what it's all about: A real filling food and therefore the ideal alternative to a normal breakfast. In pureed form, the nutrients put less strain on tired digestive organs.
HEALTHY & MUNTER: Strengthens the body's defences
Ingredients:
1 pomegranate
100 g hemp seeds
1 tsp camu camu powder
1 tsp maca powder
1 tbsp agave syrup
300 ml water
Preparation: Remove the pomegranate seeds and mix with the other ingredients to make a drink.
That's what it's all about: Camu camu is the fruit with the highest vitamin C content. Together with maca, a source of nutrients and protein, and the fruity pomegranate, it turns this delicious smoothie into a health booster.
VOLLE LADUNG: Healthy snack
Ingredients:
4 oranges
40 g aloe leaf without peel
1 tbsp maca powder
2 tbsp rice bran
3 tbsp hemp seeds
2 tbsp coconut oil
1 tbsp agave syrup
600 ml water
Preparation: Peel the oranges and aloe leaf (alternatively aloe gel) and puree with the remaining ingredients in a blender. Enjoy fresh!
That's what it's all about: The coconut oil makes this smoothie filling, turning it into a small meal. Optimally replenishes the vital substance depot after sport and provides plenty of nutrients.
FRISCHE-KICK: Thirst quencher after sport
Ingredients:
1 cucumber
¾ pineapple
2 stalks of celery
200 ml water
possibly some salt
Preparation: Peel the pineapple and roughly chop the cucumber and pineapple. Puree all the ingredients in a blender to make a drink.
That's what it's all about: Ideal thirst quencher after sport: quick to prepare and rich in vital substances. The celery is a real electrolyte booster. But beware: this drink is not a smoothie and does not replace a meal after exercise.
Refuelling: Before sport
Ingredients:
100 g pak choi
2 apples
2 tbsp chia seeds
30 g dried mango
1 tbsp spirulina powder
3 tbsp sultanas
600 ml water
Preparation: Soak the mango in 600 ml water for two hours. Place the mango, soaking water and all the other ingredients in the blender and blend for approx. 30 seconds on the highest setting.
That's what it's all about: Pak Choi provides important nutrients that are quickly available to the body thanks to the fruit content. Caution: Test for tolerance before use before long tours or races, the drink stimulates digestion.
Interview with Erwin Mischkin, nutrition coach and sports therapist:
Why do drinks and smoothies make sense for athletes?
They provide a lot of energy in a very short time. It takes longer to digest solid substances. It also requires digestive energy. This is not the case with smoothies.
But smoothies are also criticised for precisely this. No chewing, no feeling of fullness, but lots of sugar.
Of course, a smoothie should not be seen as a refreshing drink. It must replace small meals, then the sugar also fulfils its purpose: athletes in particular need quickly available energy. Incidentally, a smoothie should also be chewed and savoured slowly, not simply downed.
And the quantity? How much smoothie makes sense?
In any case, a changeover should not happen from one day to the next. Test your tolerance and start slowly. By the way: Don't stick too closely to guidelines and nutritional wisdom when it comes to the composition. Rule number one: It has to taste good, especially for newcomers. This is the only way to stick with it.
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