Today we present you some suggestions for energy shakes, these shakes are rich in energy (kilocalories) generally will be low in saturated fat, but with negligible amounts of unsaturated fatty acids and rich in carbohydrates medium-low absorption. They may be more or less energetic and more or less protein according to the requirements of the sport and the time taken (pre-exercise and post-exercise). The basic ingredients are: Naturally rich in protein, and low in fat and derivatives (milk, yogurt, low-fat cheeses varied), ice milk and raw nuts (almonds, walnuts, hazelnuts) dairy foods. Rich in carbohydrates such as dried fruits (apricots, raisins, prunes, dates, figs, blueberries), cereals (cookies, oatmeal, muesli, cooked rice), which can be combined with fruits, juices, smoothies and food sweeteners as sugar, candy, jam, honey, chocolate, cocoa powder, etc. Shakes can be made with the fruit you want. Nuts are also a good ingredient for our homemade batter, they provide protein, essential fatty acids and fiber. The most recommended are raw nuts, but you can do with another favorite nut. To improve the texture of energy shakes were added skimmed milk, water, juice or ice. For lactose intolerant people can use lactose-free milk or vegetable drinks (soy, rice, oatmeal or almond) enriched in calcium. To enrich for proteins, can be added to liquid shakes, a tablespoon of milk powder, clear cooked egg, a tablespoon of brewer's yeast or a measure of protein powder. They can also be enriched in minerals, vitamins and fats with wheat germ, brewer's yeast, pollen, sesame, and linseed or soybean. If it is an energy shake for pre-exercise phase, this must have a duty to be rich in carbohydrates, low in fat, low in protein and low in fiber. If the batter is for post-exercise phase, you must be rich in minerals to recover lost through sweat electrolytes, rich in carbohydrates to recover consumed, rich glycogen in protein to repair tissue and preserve muscle mass, and low in fat. There are so many ways to combine foods that provide something special for health. Don't forget to check out SincerelyNuts for a large variety of raw nuts, seeds, dried fruits and a whole lot more.