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5 REFRESHING HOMEMADE DRINKS TO BEAT THE HEAT

Singapore is known for its sweltering hot weather. Before you reach out for that isotonic drink in your fridge for a quick thirst quenching, we must remind you that these widely favoured drinks are packed with sugar and calories. Listed as one of the sugar-sweetened beverages (SSB) by the Ministry Of Health, overconsumption of isotonic drinks can elevate our risk of contracting diabetes. It is recommended by The World Health Organisation (WHO) for adults and children to consume around 25 grams or 6 teaspoons of sugar per day. Whip up your next refreshing drink with these 5 healthy homemade drink recipes that are loaded with flavours and benefits. And of course, it is best served cold. Cheers!

22 Apr 2020

Drink Made A “Peeling”


 Post-workout soreness can happen to almost everyone and it can be a pain – literally a pain.


Cherries which are full of antioxidants and anti-inflammatory compounds, improve muscle weakness, soreness and tightness after a workout. Bananas which are effective in preventing post-workout inflammation, also provide support to your performance in an exercise.


And the good news is that there is no evidence of adverse effects of consuming sugars naturally present in milk, fresh fruits and vegetables, as stated by the WHO.


So skip the painkillers and create a rich and creamy smoothie with some cherries, bananas and Greek yoghurt high in protein and calcium.



Ingredients:

1 banana, peeled

1/3 cup of cherries, frozen

½ cup of Greek yoghurt

½ cup of milk or almond milk if you are lactose intolerant

1 teaspoon of honey, optional


Direction:
All you need is a blender to blend all the ingredients until smooth and enjoy the drink without creating a mess in the kitchen.


Join The Green Side


Apart from the aches and sore muscles, dizziness, thirst, shortness of breath, fatigue and vomiting might kick in after you overexert yourself in a workout.


Packed with potassium and electrolytes, the coconut water which contains about 45 calories, helps in replenishing and hydrating your body.


Similar to cherries, green tea which is rich in antioxidants, works well in fat oxidation – the process whereby fats are broken down into small molecules which are stored and used for energy, during aerobic exercise and post-workout recovery.


Complete this recipe with some cucumbers low in calories, for a glass of refreshing drink to reward yourself for breaking your fitness record.



Ingredients:

1 cup of green tea, cold

1 cup of coconut water

1/8 cucumber, sliced

1 tablespoon of honey

¼ teaspoon of salt


Direction:

1. Finely slice the cucumbers and place them in the fridge beforehand.

2. Pour the cold green tea, coconut water, honey and salt in a jar and mix well.

3. Drop in the sliced cucumbers and there you have it, a rejuvenating glass of post-workout beverage.


Fruity Goodness

If your glass is too small to accommodate ice cubes and fruits, combine the two then! Give your drink a zesty touch by creating some ice cubes with diced oranges and lemons which are good sources of fibre. Or give it a sweet touch with some strawberries.



Ingredients:

1 orange, peeled

1 lemon, peeled

½ cup of strawberries

1 cup of water / unsweetened coconut water

1 ice cube tray


Direction:

1. Dice the fruits to fit them into your ice cube tray. Remove the seeds from the two citrus fruits.

2. Fill the tray with water after the fruits are in. While the tray is resting in the freezer, complete a round of workout.

3. When you are done, your fruits ice cubes will be ready. Pop a few fruits cubes in your plain or coconut water to enjoy a glass of nutritious fruity drink.


Berry Special


Calling all berry lovers! Full of vitamins, dietary fibre and antioxidants, the earthy sweet berries act as a natural sweetener for your drink. Replenish your protein and energy by stirring in a scoop of Gold Standard 100% Whey Vanilla Protein Powder by Optimum Nutrition.



Ingredients:

½ cup strawberries

½ cup blueberries

1 cup of skim milk

1 scoop of ON Gold Standard 100% Whey vanilla protein powder

A dash of cinnamon
Ice (optional)


Direction:

Simply blend all the ingredients until smooth and enjoy!


Apart from shakes and smoothies, there are other ways you can incorporate your protein products into your daily meals. Browse through more recipes from Optimum Nutrition and pick your personal favourite.


Be sure to also check out other Optimum Nutrition products which are effective in building strength and endurance as well as beneficial for your health and wellness.


One In A Melon


If you are looking at alternatives to relieve your post-workout soreness, this drink is perfect for you as the watermelon and chia seeds loaded with nine essential amino acids, are effective in speeding up your muscle repair and recovery after a workout. On top of the regular exercises, boost your immune system further with kiwis which are rich in Vitamin C.



Ingredients:

2 kiwis, peeled

1 ¼ cup of watermelon, sliced

2 large limes, peeled

1 tablespoon of chia seeds


Direction:

1. Soak the chia seeds for 5 minutes.

2. Juice the fruits in this order: kiwis, watermelon and limes.

3. Drain the water from the chia seeds and add them to the juice.

4. Drop some ice cubes in, if desired.


Fill up your next glass with these refreshing tropical delights to boost your potential and achieve your goals effectively. Drink up!


• References:

 

1. Health Hub. 2020. [online] Available at: https://www.healthhub.sg/live-healthy/1778/food-to-fuel-your-workouts [Accessed 14 April 2020].

 

2. World Health Organisation. 2015. WHO Guideline : Sugar Consumption Recommendation. [online] Available at: https://www.who.int/news-room/detail/04-03-2015-who-calls-on-countries-to-reduce-sugars-intake-among-adults-and-children [Accessed 14 April 2020].

 

3. CNA. 2018. MOH Consulting Public On Banning, Taxing Some Sugary Drinks To Fight Diabetes. [online] Available at: https://www.channelnewsasia.com/news/singapore/moh-consults-public-banning-taxing-sugary-drinks-fight-diabetes-10995882 [Accessed 14 April 2020].

 

4. Shape Singapore. 2017. 3 Drinks That Reduce Muscle Pain After A Workout | Shape Singapore. [online] Available at: https://www.shape.com.sg/fitness/3-drinks-reduce-muscle-pain-workout/ [Accessed 14 April 2020].

 

5. Men's Health. 2018. Tough Workout? Ditch Your Sugary Sports Drink For A Banana. [online] Available at: https://www.menshealth.com/nutrition/a19564748/what-to-eat-after-workout-bananas-as-effective-as-sugary-sports-drinks/ [Accessed 14 April 2020].

 

6. Allrecipes. n.d. Banana Cherry Smoothie Recipe. [online] Available at: https://www.allrecipes.com/recipe/237143/banana-cherry-smoothie/ [Accessed 15 April 2020].

 

7. Healthline. 2017. 9 Science-Based Health Benefits Of Almond Milk. [online] Available at: https://www.healthline.com/nutrition/almond-milk-health-benefits [Accessed 15 April 2020].

 

8. NDTV Food. 2018. 6 Homemade Energy Drinks For Post Workout Refreshment. [online] Available at: https://food.ndtv.com/food-drinks/6-homemade-energy-drinks-for-post-workout-refreshment-1666536 [Accessed 15 April 2020].

 

9. The New Paper. 2017. Six Healthier Alternatives To Isotonic Drinks. [online] Available at: https://www.tnp.sg/lifestyle/health/six-healthier-alternatives-isotonic-drinks [Accessed 15 April 2020].

 

10. Healthline. 2017. 5 Rehydrating Drinks For Faster Recovery After Working Out. [online] Available at: https://www.healthline.com/health/fitness-exercise/hydration-after-workout-not-water-beer#tea [Accessed 16 April 2020].

 

11. Shape Singapore. 2015. Surprising Benefits Of Cucumbers! | Shape Singapore. [online] Available at: https://www.shape.com.sg/food/surprising-benefits-cucumbers/ [Accessed 16 April 2020].

 

12. Optimum Nutrition. n.d. Mixed Berry Smoothie Recipe | Optimum Nutrition. [online] Available at: https://www.optimumnutrition.com/en-us/recipes/drinks/mixed-berry-smoothie-recipe [Accessed 16 April 2020].

 

13. Food Network Kitchen. 2020. Food Network UK | TV Channel | Easy Recipes, TV Shows And Videos. [online] Available at: https://www.foodnetwork.com/recipes/food-network-kitchen/kiwi-watermelon-lime-juice-3362337 [Accessed 16 April 2020].

 

14. Claudia Tan., 2018. 11 Post-Workout Foods To Maximise Muscle Repair And Restore Energy Levels | Shape Singapore. [online] Shape Singapore. Available at: https://www.shape.com.sg/food/11-post-workout-foods-to-maximise-muscle-repair-and-restore-energy-levels/?slide=10 [Accessed 17 April 2020].

 

15. Noma Nazish, 2018. Here's What You Should Eat Post-Workout, According To A Nutrition Coach. [online] Forbes. Available at: https://www.forbes.com/sites/nomanazish/2018/07/24/heres-what-you-should-eat-post-workout-according-to-a-nutrition-coach/#3cffae432680 [Accessed 17 April 2020].

 

16. Shi Tian Yun, 2014. Why You Need To Eat A Kiwi Today | Her World Singapore. [online] Her World Singapore. Available at: https://www.herworld.com/life/why-you-need-eat-kiwi-today/ [Accessed 19 April 2020].

 

17. Healthline. 2017. 7 Health Benefits Of Citrus Fruits. [online] Available at: https://www.healthline.com/nutrition/citrus-fruit-benefits#section9 [Accessed 19 April 2020].