Healthy Fitness Meals And Drinks: 600 Delicious Healthy And Easy Recipes For More Vitality

Potassium is present in many foods. However, this mineral is particularly necessary for athletes and especially for runners. Our organism depends on potassium to build muscle glycogen. A deficiency leads to general exhaustion as well as muscle weakness. According to the German Society for Nutrition, 2000 milligrams are sufficient to cover daily needs in normal cases. Due to the greater loss of sweat and higher muscle contractions, the dose is somewhat higher in athletes. Relatively large amounts of this mineral are contained in vegetable foods, i.e. in vegetables, seeds, nuts and fruit. The drinking water for athletes can therefore be enriched with apricots, honeydew melons, plums and bananas to provide sufficient potassium. However, it should also be mentioned that potassium can only be optimally absorbed in combination with magnesium. Potassium is also present in meat, fish and cereals. Those who take care of their health and also eat mainly raw foods, in the form of fruit and vegetables, will certainly not be exposed to a deficit of this mineral if magnesium is taken care of at the same time. If there is a lack of magnesium, the intake of potassium is limited. Poor endurance performance can be the case, as well as unnecessarily long phases of regeneration. Potassium also regulates our water balance in the body in cooperation with sodium.

Magnesium is absolutely necessary for the performance of athletes, as this mineral is also involved in the supply of energy. Magnesium also plays a very important role in muscle relaxation, muscle contraction, the effect of hormones and blood circulation. A deficiency leads to painful muscle cramps, tremors, muscle hardening and also to exhaustion. Especially after marathons or hard competitions, magnesium deficiency is widespread. In particularly strenuous sports, the loss due to sweat and urine can even amount to up to three grams per week. No wonder that many athletes come back to magnesium as a dietary supplement. Magnesium citrate, for example in powder form, is particularly suitable for the preparation of special vitamin water for athletes, as it is very well absorbed by the organism and can also bind excess acids. Magnesium is also found in green vegetables, milk and wholemeal products, pulses and also in poultry and liver. Of course you can also prepare your detox drink for athletes with mineral water containing magnesium. The average daily requirement is 350 milligrams. Athletes usually take about 600 milligrams per day and in the case of competitions even more to make up for the deficit more quickly.

Sodium or common salt is present in most foods, which is why recreational athletes should not have any major problems with it. However, high temperatures and extreme physical stress can certainly lead to a deficit. Sodium is vital for us because this mineral regulates our water balance together with potassium and is also involved in the regulation of our acid-base balance. Sodium supports the absorption of water and binds it in the tissues. However, if too little salt is absorbed with the liquid, our organism is no longer able to absorb sufficient liquid for the system of vessels. Sodium deficiency occurs not only when you lose a lot of this mineral through sweating, but also when you consume large amounts of water with glucose that does not contain sodium. In this case, the required sodium ions are removed from the blood and released into the intestine for the absorption of the liquid. The salt concentration is therefore no longer sufficient if athletes drink too much low-sodium water to distribute and control the liquid optimally. If there is a deficit of sodium in the blood, the water flows into the body cells and usually causes them to swell considerably. Understandably, this also reduces the blood supply. This usually results in severe headaches, dizziness and vomiting. In the worst case, drinking too much water after exercise can even lead to death. It is therefore advisable not to drink huge amounts of water after a competition or marathon, but first to pay attention to the quality of the drink. Even isotonic drinks containing small amounts of salt can cancel out the effect of minerals if the organism is really flooded with them. Athletes should therefore prepare their drink with sodium-rich mineral water at important events and also take in glucose in addition to sodium, so that water can really be absorbed from the intestines in sufficient form. It is also advisable to pay attention to the other electrolytes, i.e. calcium, potassium and magnesium.

If you yourself are only an occasional recreational athlete, then you don't need to worry a lot about this, because you will certainly not lose litres of sweat with important vitamins and minerals during your training. In the last chapter we also give you important hints for a correct drinking behaviour especially for athletes.

However, the typical energy drinks are not necessarily advisable, as it is not yet clear to what extent these drinks can really contribute to additional energy. As a rule, these are hypertonic beverages that only unnecessarily drain fluid from our organism and therefore support dehydration during longer periods of stress. It is worthwhile for your health if you prefer your vitamin water or other mineralised drinks when exercising and do not use the energy drinks that are ready to buy.

Useful tips for drinking water properly

So far you have gained a good overview of how you can prepare all kinds of vitamin water to compensate for a possible dehydration and to bring your body back into optimal shape. Most people not only drink too little, however, but also have a completely wrong drinking behaviour, which is why we dedicate a separate chapter to this topic. Normally, many people drink only with meals, or when thirsty feelings are noticeable. But above all, the water should not necessarily be drunk at any time in order to really take full advantage of it. For example, if you do not drink much during the day, this will affect your performance during mental and physical activity. If you consume a lot of water in the evening, you should not be surprised if you have to go to the toilet several times during the night.

According to the experts, even with a slight feeling of thirst we already suffer from a fluid deficit of about two percent. Even in this case there is a restriction in terms of our ability to think, as well as in terms of endurance. A strong feeling of thirst is compared with a fluid deficiency of about six percent. Typical symptoms include weakness, fatigue and marked irritability. A water shortage of more than ten percent can have life-threatening effects. Even without exercise, we lose on average about two litres through sweat, urine, stools and breathing, which is why the intake of fluids is so important. Otherwise our body dries out properly, which can also be clearly seen in the accelerated formation of wrinkles. This is also the case if we have the wrong drinking habits and neglect water.

You can therefore prepare your flavoured water in the evening and leave it in the fridge overnight, so that you don't have to worry about it in the morning and don't lose any time. Drink a large glass of it right after getting up and take the rest to work. If you don't have to go out, put your water carafe visibly near you to be reminded of it. Please make it a habit to drink a large glass of vitamin water before each meal. The ideal time is about half an hour before dinner. This has the advantage that there really is enough water in your pancreas to neutralize the stomach acid, which is extremely acidic by the way. The typically unpleasant feeling of fullness after eating, or even the embarrassing burping can thus be excellently avoided. If you suffer from heartburn more often, you can enrich your vitamin water with sodium ions, as this is a useful home remedy against heartburn.

After eating, however, it is advisable not to drink anything more. If you also drink a lot after eating, the digestive process is hindered and the gastric juices are also extremely diluted, making the food much more difficult to decompose. It is recommended that you do not return to drinking water until about two hours after each meal. Unless, of course, you feel thirsty during this period. In principle, our organism needs a little more than two hours to digest the food properly. In order for the decomposed meals to be transported optimally through the intestines, our body depends on about eight to nine litres of water. Our body takes the water for this process from the tissue and cells. Afterwards, it must be filtered again before the vital fluid in our organism is transported back to the various organs. Our human body has to work as hard as a machine in order to perform all functions optimally. The least we can do ourselves is to ensure a healthy diet and drink plenty of water.

It is assumed that a person weighing around 50 kilograms depends on two liters of water every day. If you weigh twice as much, then of course your requirement is also correspondingly higher and is between 3.5 and 4 litres. Remember that the consumption of lemonade drinks, cola, coffee, black tea and alcohol also drains water from the body and we are therefore dependent on additional drinking. This is also one of the reasons why many countries offer a glass of water with coffee or wine.

If you consume a lot of fresh fruit in addition to your vitamin water, you can of course subtract the approximate water content from the required intake of liquids. For example, melons, oranges and grapes contain a lot of water.

Water during sports

Athletes should not only consume your vitamin water after physical activity, but also, if possible, during the respective training sessions. In this case, it is advisable to take smaller portions so that even excessive sweating does not lead to a water deficit and loss of performance. Please also remember the necessary supply of minerals in your drinking water to maintain the salt balance, so that the blood and body fluids such as lymph and cell fluids really do remain conductive. A deficit after sport is also not immediately compensated by our body. You should therefore drink it slowly and never ingest excessive amounts of water into your body.

Closing Remarks

It is really incredible how important water is for our body. With the numerous recipe ideas on how to make your vitamin water really tasty and above all varied, you should now have no more excuses to drink water. It is also understandable, however, that such a real grumpy drinker has to get used to drinking water. To start with, therefore, pay attention to the appearance by creating particularly beautiful eye-catchers, as is the case with the recipe for blueberries with oranges or, of course, with the red berries with herbal ingredients.

If you start by drinking a large glass of water right after getting up and of course before each main meal, then you have already taken a very important step towards better health. It is then up to you to drink another glass between meals. Consuming two litres of water a day should not in itself be a problem at all. You can also choose a particularly beautiful half-litre glass for your flavoured drinking water, because this also allows you to control your consumption much better. One glass before breakfast and one before lunch, then you already get a liter of water. If you then have a glass in the afternoon and one before dinner, then the daily workload is already fulfilled. It would be ideal if you also planned a glass of water in the morning and another glass in the afternoon, even if these are only small quantities.

You will be amazed at how your body reacts to the unfamiliar water supply after just a few days. Water helps to increase our immune system and physical and mental performance, to eat healthier, it regulates body temperature, contributes to fat reduction and calorie burning and also solves the usual digestive problems. Since drinking plenty of water can also prevent cell damage, it also helps against wrinkles, as it makes the skin firmer and smoother. If you try a detox treatment with vitamin water, then you will surely notice that coffee and cigarettes do not taste as good as originally assumed. Even without fruits and herbs, water helps to transport the harmful gases from our lungs, which contributes to better oxygen transport. By the way, water shortage can also be one of the Reasons for sexual weakness and high blood pressure. So please do not let it come to a water shortage first, because with these recipes for flavoured water you will definitely feel fit and healthy again once your organism has gotten used to it.

Healthy Smoothie Recipes To Detoxify And For More Vitality

We are all constantly reminded that we do not include enough fruit or vegetables in our diet. For most of us, it's true. There is ample evidence that people can defeat disease, fight cancer, lose weight, have better skin and hair, and are generally healthier if they eat a wide variety of fruits and vegetables every day.

Our bodies need fresh food. The human body does not cope well with the processed foods that are flooding our supermarkets today, and more and more people are beginning to realize this. Unfortunately, our hectic lifestyle can make it difficult to fill our bodies with what they need. Smoothies and juices offer a surprisingly varied opportunity to cover yourself. A glass of 250 ml juice or smoothie can be a way to integrate up to 4 or even 5 of our daily fruit or vegetable portions into our system.

A smoothie is portable and you can drink it on the way, which means there are no excuses to miss breakfast again. The preparation of smoothies and juices is a good way to consume fruit or vegetables that are slowly coming to the end of their lives. Some of these recipes can even be eaten as desserts.

But let us not forget that the most important advantage of everything we eat or drink is enjoyment. There is hardly anything better than drinking the nectar of sweet-scented fruits. Have you ever drunk the juice of freshly squeezed apples? I'm telling you, there's nothing sweeter. An apple is simply everything: crunchy, dry and sweet, but even if apples can be difficult to digest as fruit, they slip down easily as juice. Delicious!

Equipment

Mixer or smoothie maker

It is very important to buy a good mixer if you want to prepare a smoothie. Try to find one that has an ice crusher function, as this will help you make frozen cocktails or viscous and ice-cold drinks. Smoothie makers are a great concept and do the job well, but are more of a gimmick and standard mixers often have more power. Hand mixers can be used for the simpler fruit smoothies, but are not comparable to those with the ice crusher function.

Centrifugal juicer

Juicers are available in different qualities and designs, but the best you can get is a professional level centrifugal juicer. They produce a finer juice and remove more pulp, but get the best out of the fruit or vegetables you put in. The cheaper compact juicers are great for people with a smaller budget, but if you're serious about juicing, I'd like propose to spend the money on better quality.

Citrus juicer

Even though you can juice citrus fruits in a centrifugal juicer when you peel them, it's important to have a citrus juicer handy when you only need a little citrus juice and don't have to use the larger appliances.

Glasses with lids and portable cups

A covered glass or portable cup can be kept in the fridge to store juices or smoothies you can't drink, or you can use it to take a freshly made smoothie with you.

Resealable plastic bags

Chop up your fruit the evening before and put it in a resealable plastic bag into the freezer. The next day, pour the frozen fruit directly into the mixer with some yoghurt or juice and process the whole thing for an icy, soft drink.

Measuring spoon

The use of measuring spoons guarantees that you add the right amount of each ingredient to your drink to ensure that you balance the taste perfectly.

Ice cream scoops

It's good to have an ice cream scoop handy to make it easier to shovel ice or frozen yogurt for the icier drinks.

Simple Smoothies

Smoothies are sweet mixed drinks made from fresh fruit. The possible combinations of fruits are endless and this chapter will inspire you to try dozens of them. Fruit doesn't have to be the only ingredient - some of these recipes include milk or yogurt to make the drink thicker and more satisfying.

Peach and Raspberry Smoothie

This classic combination is based on the sweetness of a ripe peach to make it taste incomparable - but make sure the peach is not overripe, otherwise it will have an unpleasant taste.

Ingredients (1 serving)

1 peach, pitted and quartered

120g raspberries

120g plain low-fat yoghurt

60ml milk

How's it done?

Pour all ingredients into a blender. Mix for 1 minute or until completely smooth. Pour into a glass and serve immediately.

Banana Strawberry Smoothie

This is a seriously rich yet healthy smoothie that has become a classic because the sweet aromas of banana and strawberry are perfectly matched.

Ingredients (1 serving)

1 Banana, peeled and quartered

240g strawberries, de-stemmed

120g simple low-fat yoghurt

60ml milk

How's it done?

Pour all ingredients into a blender. Mix for 1 minute until smooth. Pour into a glass and serve immediately.

Strawberry-Apricot-Smoothie

This smoothie goes down like oil and tastes creamy and delicious. It's one of those classic combinations that always inspire.

Ingredients (1 serving)

120g strawberries, de-stemmed

2 Apricots, halved and pitted

120g simple low-fat yoghurt

60ml milk

1 teaspoon honey (optional)

How's it done?

Pour all ingredients into a blender. Mix for 1 minute until smooth. Pour into a glass and serve immediately.

Plum and Passion Fruit Smoothie

This combination gives a delicious creamy smoothie with of a wonderful color.

Ingredients (1 serving)

3 red or purple plums, halved and pitted

2 passion fruit flesh, sifted

120g simple low-fat yoghurt

60ml milk

How's it done?

Pour all ingredients into a blender. Mix for 1 minute or until the mixture is smooth. Pour into a glass and serve immediately.

Mango and Passion Fruit Smoothie

The bitter taste of the passion fruit penetrates the rich sweetness of the mango and brightens the effect of this aromatic smoothies.

Ingredients (1 serving)

1 medium mango, seeded, peeled and cut into pieces

flesh of 2 passion fruits

120g plain low-fat yoghurt

120ml milk

How's it done?

Pour all ingredients into a blender. Mix for 1 minute until smooth. Pour into a glass. If desired, sprinkle a few passion fruit seeds over the smoothie and serve immediately.

Blackberry Raspberry Smoothie

The deep purple colour of this smoothies is magnificent.

Ingredients (1 serving)

240g blackberries

120g raspberries

120g simple low-fat yoghurt

60ml milk

1 teaspoon honey (optional)

How's it done?

Pour all ingredients into a blender. Mix for 1 minute until smooth. Pour into a glass and serve immediately.