Smoothie Solutions for Active Individuals


It’s 6 a.m. Your alarm goes off, which means that your bike workout is about to start. There’s not a minute to lose if you want to get to the office on time afterwards. What should you eat and drink when you’re in a hurry? What about after the workout? Here are a few ideas for turbo drinks and smoothies for active people who are pressed for time!

Starting the Day off on the Right Foot
It is well known that the body needs sufficient energy and nutritional intake in the form of carbs prior to training. But in the morning, there’s not always time, let alone appetite. Fruit and juice smoothies are thus a wise choice. Flavourful and quick, fruit smoothies boost your energy by providing your body with a combination of carbohydrates, proteins and calories according to your needs. Bonus: liquid fruits are easy to digest and are more easily absorbed than a hearty breakfast!

Proteins After the Workout
After a workout, a carbohydrate and protein snack helps your body recover more quickly. What can we add to our smoothie for a protein-rich blend? Ingredients such as Greek yogurt, milk (cow or soy), silky tofu or nut butter. And for athletes who require a large calorie and protein intake, there are also protein supplements.

A few smart tips:

  • Add spinach, kale or beets to your recipe. These ingredients don’t really alter the taste, but enhance its nutritional value.
  • In addition to improving the smoothie’s texture, Greek yogurt aids in the absorption of proteins and carbohydrates thanks to its magnesium content. The little extra: opt for vanilla-flavoured yogurt for a hint of sweetness.
  • Bananas contain large amounts of potassium and are appreciated by cyclists, as they rejuvenate hard-working calves.


Pineapple-Kiwi Protein Smoothie
60 ml (¼ cup) frozen pineapple pieces (or pineapple juice)
60 ml (¼ cup) frozen kiwi pieces
60 ml (¼ cup) orange juice
125 ml (½ cup) water
35 g (⅓ cup) vanilla-flavoured protein supplement
2 tbsp. flax seeds

Place all the ingredients in the blender and mix until smooth.
Alternative: Replace the protein supplement by the same quantity of vanilla-flavoured Greek yogurt. 


Citrus Smoothie
Juice of 1 orange
Juice of ½ grapefruit
75 ml (⅓ cup) red beets, cubed
100 g (1 small container) plain Greek yogurt
1 tsp. honey or maple syrup

Place all the ingredients in the blender and mix until smooth and thick.


Athlete’s Smoothie (post workout)
125 ml (½ cup) soft tofu
125 ml (½ cup) milk (cow or soy)
440 ml (1 ¾ cup) orange juice
125 ml (½ cup) blueberries
125 ml (½ cup) strawberries
1 egg
1 tsp. honey or maple syrup

Place all the ingredients in the blender and mix until smooth and thick.


Staying Hydrated While Riding
Are you a fan of long training sessions? If so, your body will need electrolytes to better recover. Opt for energy drinks or gels specially made for athletes. Their practical format makes them easy to tote on bike rides and will help you stay hydrated along the way. A clever solution for athletes on the go! Here are three products available at Oberson stores:

For bike treks, Louis Garneau’s LG1 Orange performance drink packets contain natural fruit sugars, Vitamin C and super concentrated mineral salts that ensure optimal hydration and maximum absorption of carbs for enhanced performances. $1.95 per packet.



Available in large format, the Skratch Labs Exercise Hydration energy drink lets you prepare only as much as you need before you set out! With no preservatives and containing only natural sugar, this drink offers enough electrolytes to maintain your pace on the road! You’ll love its natural pineapple, raspberry or lemon/lime flavours! $26.99 for a large 1-pound format.



When energy drinks are out of the question and water is not enough to keep you hydrated, Skratch Electrolyte helps maintain your level of hydration at an optimal level. $2.09 per packet.





















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