5 batidos con proteínas para mejorar tus entrenamientos

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Aunque los suplementos de proteínas son muy beneficiosos para los entrenamientos, hay varias recetas de batidos caseros que aportan este nutriente de forma natural

El consumo de batidos con proteínas se ha convertido en uno de los complementos preferidos para optimizar los resultados de los entrenamientos. Si bien es esencial mejorar al 100% la dieta, incluir estas bebidas antes o después del ejercicio tiene muchos beneficios.

Como algunos ya saben, las proteínas son clave para incrementar el gasto energético y apoyar la formación de masa muscular. Por eso, son importantes dentro del plan de alimentación de deportistas y aficionados al fitness.

Sin embargo, deberías saber que la ciencia no avala planamente la creencia de que el consumo de proteínas en un momento determinado antes o después del ejercicio físico ayude a mejorar el rendimiento. Lo importante es el consumo, a lo largo del día, de las proteínas necesarias.

En este sentido, la industria ha desarrollado una amplia variedad de suplementos que ayudan a cumplir con los requerimientos de cada persona. Sin embargo, antes de tener que recurrir a esas opciones, merece la pena probar las alternativas de origen natural.

¿Aún no sabes cómo preparar tus propios batidos con proteínas?

En esta oportunidad, queremos compartir contigo 5 opciones que, entre otras cosas, son ligeras en calorías. ¡No dudes en probarlas!

1. Batido de banana y leche de soja

Batidos de banana

Los azúcares naturales que contiene la banana son perfectos para ‘recargar’ de energía el cuerpo antes de los entrenamientos. A su vez, las proteínas de la leche de soja previenen los calambres musculares y optimizan el rendimiento.

Ingredientes

  • 1 banana madura
  • 1 vaso de leche de soja (200 ml)
  • ½ cucharadita de canela (2,5 g)
  • ½ cucharadita de nuez moscada (2,5g)
  • 2 cucharadas de azúcar de caña (20 g)

Preparación

  • Primero, trocea la banana madura y procésala en la licuadora con la leche de soja y los demás ingredientes.
  • Luego, asegúrate de obtener una bebida homogénea y sin grumos.
  • Finalmente, toma un vaso de batido 30 minutos antes de ir a entrenar.

2. Batido de aguacate y leche de almendras

Tanto el aguacate como la leche de almendras contienen proteínas y ácidos grasos esenciales que favorecen la formación de masa muscular. Por eso, su mezcla en este batido nos permite obtener una bebida energética y proteica, perfecta para complementar el deporte.

Ingredientes

  • ½ aguacate maduro
  • 1 cucharada de miel (15 g)
  • 1 vaso de leche de almendras
  • Hielo (opcional)

Preparación

  • Primero, extrae la pulpa de media palta maduro y mézclala con un vaso de leche de almendras.
  • A continuación, sirve la bebida y endúlzala con una cucharada de miel.
  • Luego, agrégale hielo al gusto.
  • Finalmente, ingiere el batido a media mañana o antes de tus entrenamientos.

3. Batido de manzana y yogur natural

El smoothie de manzana con fibra ayuda al tránsito intestinal

Uno de los batidos con proteínas más deliciosos es el que se elabora con manzana y yogur natural. Estos ingredientes, además de otros añadidos, aumentan el nivel de energía durante los entrenamientos y apoyan la construcción de nuevas fibras musculares.

Ingredientes

  • 1 manzana
  • 1 vaso de yogur natural (200 ml)
  • Almendras crudas y peladas (un puñado)
  • Miel de abejas (opcional)
  • Canela (opcional)

Preparación

  • Primero, lava bien la manzana, retírale la cáscara y córtala en varios trozos.
  • Enseguida, ponla en la licuadora con el yogur natural y las almendras crudas.
  • A continuación, procesa todo por unos minutos, hasta obtener una bebida cremosa y homogénea.
  • Luego, endúlzala con miel de abejas y espolvoréale un poco de canela.
  • Finalmente, toma el batido como parte del desayuno o 30 minutos antes de hacer ejercicio.

4. Batido de fresas, avena y semillas de linaza

La cantidad de proteínas que aporta la fresa es de 0,81 g por cada 100 gramos. Aunque es poco, en este batido la incrementamos combinando con otros alimentos que aportan este nutriente. ¿Listo para probarlo?

Ingredientes

  • ½ taza de fresas (80 g)
  • 3 cucharadas de copos de avena (45 g)
  • 1 vaso de yogur natural (200 ml)
  • ¼ de taza de leche (62 ml)
  • 2 cucharadas de linaza (30 g)

Preparación

  • Primero, lava bien las fresas e introdúcelas en la licuadora.
  • A continuación, agrega los demás ingredientes y, en seguida, procésalos a velocidad máxima.
  • Luego, bátelo todo hasta que quede bien integrado.
  • Finalmente, consume el batido antes de tus entrenamientos o, una vez al día, cuando te ataca la sensación de hambre.

5. Batido de avena, huevo y banana

Batido de avena, huevo y banana

Consumir claras de huevo no está dentro de las posibilidades de algunos. Sin embargo, vale la pena mencionar que es uno de los mejores ingredientes para hacer batidos con proteínas. Aportan solo 17 calorías y hasta 7 gramos de proteína. ¿Y su sabor? ¡No importa! La avena y la banana lo cubrirán.

Ingredientes

  • 2 claras de huevo
  • ½ taza de leche vegetal (250 ml)
  • 2 cucharadas de avena (30 g)
  • 1 banana madura

Preparación

  • Primero, separa las claras de huevo y ponlas en la licuadora con la leche vegetal, la avena y la banana troceada.
  • A continuación, enciende la máquina y procesa todo a velocidad máxima hasta obtener una bebida homogénea.
  • Finalmente, ingiere el batido 30 minutos antes de entrenar. Si deseas, tómalo después de finalizar la rutina.

En resumen, no tienes que comprar costosos suplementos de proteínas para darle un ‘plus’ de energía a tus entrenamientos. Siguiendo las recetas anteriores podrás disfrutar batidos con proteínas llenos de propiedades para fortalecer tu masa muscular.Finalmente, debemos recordarte que la moderación es la clave del éxito. En este sentido,  el exceso de proteína no te beneficiará. Por el contrario, puede generar problemas, especialmente de hígado puesto que son más difíciles de procesar por éste. De este modo, debes primero conocer cuáles son tus necesidades en proteínas, dependiendo de tu edad, peso y la actividad física que realizas.

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