{"id":784947,"date":"2026-04-27T18:40:00","date_gmt":"2026-04-27T16:40:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/comment-preparer-un-smoothie-sain-et-nutritif-etape-par-etape\/"},"modified":"2026-04-27T18:40:00","modified_gmt":"2026-04-27T16:40:00","slug":"comment-preparer-un-smoothie-sain-et-nutritif-etape-par-etape","status":"publish","type":"post","link":"https:\/\/gymbeam.fr\/blog\/comment-preparer-un-smoothie-sain-et-nutritif-etape-par-etape\/","title":{"rendered":"Comment pr\u00e9parer un smoothie sain et nutritif \u2013 \u00e9tape par \u00e9tape."},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.fr\/blog\/comment-preparer-un-smoothie-sain-et-nutritif-etape-par-etape\/#Quest-ce_quun_smoothie\" title=\"Qu&#8217;est-ce qu&#8217;un smoothie ?\">Qu&#8217;est-ce qu&#8217;un smoothie ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.fr\/blog\/comment-preparer-un-smoothie-sain-et-nutritif-etape-par-etape\/#Comment_preparer_un_smoothie_avec_un_profil_nutritionnel_optimal\" title=\"Comment pr\u00e9parer un smoothie avec un profil nutritionnel optimal ?\">Comment pr\u00e9parer un smoothie avec un profil nutritionnel optimal ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.fr\/blog\/comment-preparer-un-smoothie-sain-et-nutritif-etape-par-etape\/#Quand_boire_des_smoothies\" title=\"Quand boire des smoothies ?\">Quand boire des smoothies ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.fr\/blog\/comment-preparer-un-smoothie-sain-et-nutritif-etape-par-etape\/#Les_smoothies_sont-ils_bons_pour_la_sante\" title=\"Les smoothies sont-ils bons pour la sant\u00e9 ?\">Les smoothies sont-ils bons pour la sant\u00e9 ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.fr\/blog\/comment-preparer-un-smoothie-sain-et-nutritif-etape-par-etape\/#Combien_de_temps_une_smoothie_se_conserve-t-elle\" title=\"Combien de temps une smoothie se conserve-t-elle ?\">Combien de temps une smoothie se conserve-t-elle ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.fr\/blog\/comment-preparer-un-smoothie-sain-et-nutritif-etape-par-etape\/#Que_devez-vous_retenir\" title=\"Que devez-vous retenir ?\">Que devez-vous retenir ?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>\u00c0 premi\u00e8re vue, rien ne semble plus sain qu&#8217;une boisson pleine de fruits mix\u00e9s. En un seul repas, vous pouvez consommer <strong>plusieurs morceaux de fruits, des noix et d&#8217;autres aliments sains<\/strong>. Cela semble \u00eatre une excellente source de vitamines, mais cette boisson a aussi ses inconv\u00e9nients.<\/p>\nIl est souvent oubli\u00e9 qu&#8217;un smoothie n&#8217;est pas seulement riche en vitamines, mais aussi <strong>plein d&#8217;<\/strong><strong>\u00e9nergie<\/strong>. Comment pr\u00e9parer un smoothie qui ne contienne pas autant d&#8217;\u00e9nergie que deux repas principaux ? Et comment s&#8217;assurer qu&#8217;il contienne toujours tous les nutriments essentiels et qu&#8217;il vous rassasie correctement ? Vous d\u00e9couvrirez tout cela dans l&#8217;article d&#8217;aujourd&#8217;hui.\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Quest-ce_quun_smoothie\"><\/span><strong>Qu&#8217;est-ce qu&#8217;un smoothie ?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Un smoothie est une boisson obtenue en m\u00e9langeant diff\u00e9rents aliments.<\/p>\nL&#8217;ingr\u00e9dient principal est g\u00e9n\u00e9ralement le <strong>fruit<\/strong>, qui peut \u00eatre combin\u00e9 avec des <strong>l\u00e9gumes<\/strong>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>noix<\/strong><\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/oats\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>avoine<\/strong><\/a>, <strong>yaourt<\/strong>, <strong>lait<\/strong> ou d&#8217;autres aliments.\nLes ingr\u00e9dients sont ensuite m\u00e9lang\u00e9s avec un peu de liquide pour obtenir une consistance liquide.\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h3><strong>Quels sont les points \u00e0 surveiller ?<\/strong><\/h3>\n<p>Un smoothie peut sembler \u00eatre une collation saine id\u00e9ale. Cependant, un probl\u00e8me courant avec cette boisson est sa <strong>teneur \u00e9lev\u00e9e en calories<\/strong> et sa <strong>teneur en sucre<\/strong>. Un seul verre peut contenir autant de fruits que vous consommez habituellement en trois jours.\nVous ne pourriez probablement pas manger autant de nourriture sous forme solide, mais il est tr\u00e8s facile de la boire. Il est \u00e9galement courant qu&#8217;un smoothie contienne beaucoup de <strong>mati\u00e8res grasses<\/strong>, en raison de la forte quantit\u00e9 de noix, de beurre de noix ou d&#8217;autres sources de mati\u00e8res grasses qu&#8217;il contient. Sous forme de smoothie, vous pouvez consommer plusieurs fois plus d&#8217;\u00e9nergie que vous n&#8217;en auriez besoin. De plus, un smoothie liquide ne vous rassasiera pas autant que des fruits sous forme solide. <span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h4><strong>\u00c0 quoi pourrait ressembler une telle bombe \u00e9nerg\u00e9tique ?<\/strong><\/h4>\n<figure class=\"wp-block-table caption-align-center is-style-regular\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Ingr\u00e9dients<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Valeur \u00e9nerg\u00e9tique<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">1 banane (120 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">113 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">1 abricot (40 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">1 p\u00eache (100 g)<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">200 ml de lait entier<\/td><td class=\"has-text-align-center\" data-align=\"center\">127 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">15 g de beurre de cacahu\u00e8te<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">un demi avocat<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n<p>Apr\u00e8s avoir additionn\u00e9 tout cela, vous constaterez que la valeur \u00e9nerg\u00e9tique finale est de <strong>594 kcal.<\/strong> Par exemple, <strong>100 g de chocolat au lait<\/strong> ou <strong>un d\u00e9jeuner copieux<\/strong> contiennent la m\u00eame quantit\u00e9 d&#8217;\u00e9nergie.<\/p>\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/iStock-1337224522-1124x749.jpg\" alt=\"Comment pr\u00e9parer un smoothie sain ?\" class=\"wp-image-384982\" width=\"843\" height=\"562\" title=\"Comment pr\u00e9parer un smoothie sain ?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1337224522-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1337224522-400x267.jpg 400w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Comment_preparer_un_smoothie_avec_un_profil_nutritionnel_optimal\"><\/span><strong>Comment pr\u00e9parer un smoothie avec un profil nutritionnel optimal ?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Lorsque vous planifiez soigneusement ce que vous mettez dans le blender, vous pouvez cr\u00e9er un repas complet qui peut remplacer une collation du matin ou de l&#8217;apr\u00e8s-midi, ou parfois m\u00eame le petit-d\u00e9jeuner ou le d\u00e9jeuner si n\u00e9cessaire. Comment faire ?<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h3><strong>1. Choisissez le bon liquide<\/strong><\/h3>\n<p>Afin de cr\u00e9er une boisson, vous devez&nbsp;<strong>diluer<\/strong> les aliments mix\u00e9s avec quelque chose.<\/p>\nSelon la consistance que vous souhaitez pour votre smoothie, vous choisissez la quantit\u00e9 de liquide. Une portion normale correspond \u00e0 <strong>100-200 ml de<\/strong> liquide. Vous pouvez utiliser de l&#8217;<strong>eau, <\/strong>du <strong>lait de vache<\/strong> ou divers <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/other-drinks\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>boissons v\u00e9g\u00e9tales<\/strong><\/a> (soja, amande, riz, avoine, etc.).<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>Le liquide dilue la boisson et peut ajouter une saveur agr\u00e9able. Mais attention \u00e0 ne pas <strong>ajouter trop de calories au smoothie.<\/strong><\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h4><strong>Quelle quantit\u00e9 d&#8217;\u00e9nergie est ajout\u00e9e \u00e0 un smoothie en utilisant diff\u00e9rents liquides ?<\/strong><\/h4>\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Liquide \/ 100 ml<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Valeur \u00e9nerg\u00e9tique<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">eau<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">lait demi-\u00e9cr\u00e9m\u00e9 0,5% de mati\u00e8res grasses<\/td><td class=\"has-text-align-center\" data-align=\"center\">38 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">lait demi-\u00e9cr\u00e9m\u00e9 1,5% de mati\u00e8res grasses<\/td><td class=\"has-text-align-center\" data-align=\"center\">47 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">lait entier 3,5% de mati\u00e8res grasses<\/td><td class=\"has-text-align-center\" data-align=\"center\">64 kcal&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">boisson de riz<\/td><td class=\"has-text-align-center\" data-align=\"center\">48 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">boisson de soja<\/td><td class=\"has-text-align-center\" data-align=\"center\">34 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">boisson de coco<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">boisson d&#8217;avoine<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">boisson d&#8217;amande<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-1-1124x749.jpg\" alt=\"Le bon liquide pour pr\u00e9parer un smoothie\" class=\"wp-image-384997\" width=\"843\" height=\"562\" title=\"Le bon liquide pour pr\u00e9parer un smoothie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-1.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n<h3><strong>2. Ajoutez des l\u00e9gumes.<\/strong><\/h3>\n<p>Chaque smoothie doit inclure&nbsp;<strong>1 \u00e0 2 portions de l\u00e9gumes<\/strong>.&nbsp;<strong>Une portion<\/strong> correspond \u00e0 la taille de votre<strong>&nbsp;poing<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h4><strong>Quels l\u00e9gumes se marient bien dans les smoothies :<\/strong><\/h4>\n<ul><li>l\u00e9gumes verts \u00e0 feuilles (\u00e9pinards frais, chou fris\u00e9, laitue, etc.)<\/li><li>betteraves, carottes<\/li><li>concombre, branches de c\u00e9leri<\/li><li>courge (par exemple, Hokkaido), courgettes<\/li><\/ul>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>En ajoutant des l\u00e9gumes, vous augmentez la teneur en <strong>vitamines<\/strong>, <strong>antioxydants<\/strong> et <strong>min\u00e9raux<\/strong>. Le smoothie sera \u00e9galement plus riche en <strong>fibres<\/strong>, gr\u00e2ce \u00e0 quoi il vous rassasiera <strong>davantage<\/strong>.<\/p>\nSi vous souhaitez augmenter davantage la teneur en antioxydants et autres substances b\u00e9n\u00e9fiques pour la sant\u00e9, vous pouvez ajouter une poudre d&#8217;aliments verts super appel\u00e9e <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-greens-mix-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">Greens Mix<\/a>&nbsp;\u00e0 votre smoothie. <\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>Un smoothie contenant 1 \u00e0 2 portions de l\u00e9gumes peut \u00eatre une bonne solution pour les personnes qui ont du mal \u00e0 consommer suffisamment de l\u00e9gumes. La quantit\u00e9 de l\u00e9gumes recommand\u00e9e par jour est de <strong>400 g<\/strong> (ce qui peut \u00eatre atteint, par exemple, en mangeant 1 grosse tomate, \u2153 d&#8217;un concombre et 1 grosse carotte). <span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/p>\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-2-1124x749.jpg\" alt=\"Vegetables for smoothies\" class=\"wp-image-385012\" width=\"843\" height=\"562\" title=\"Vegetables for smoothies\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-2-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-2-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-2.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n<h3><strong>3. Ajoutez des fruits<\/strong><\/h3>\n<p>Un smoothie sans fruits ne serait pas un smoothie. Souvent, cependant, cet ingr\u00e9dient pose probl\u00e8me lorsqu&#8217;il est utilis\u00e9 en trop grande quantit\u00e9.<\/p>\nPour \u00e9viter une consommation excessive d&#8217;\u00e9nergie et de sucres, ajoutez <strong>une ou<\/strong> <strong>maximum deux portions de fruits<\/strong> au smoothie. <strong>Une portion<\/strong> de fruits tient dans votre <strong>main<\/strong>. En pratique, cela peut \u00eatre, par exemple, une petite banane et une poign\u00e9e de fraises (2 portions de fruits). <span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>L&#8217;apport quotidien recommand\u00e9 en fruits est de <strong>200 g<\/strong>. Si vous ajoutez cette quantit\u00e9 \u00e0 un smoothie, vos besoins en fruits pour la journ\u00e9e sont satisfaits. <span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span><\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>Chaque type de fruit donne au smoothie une saveur et une texture diff\u00e9rentes, vous pouvez donc essayer diff\u00e9rentes combinaisons.<\/p>\nPour varier les plaisirs et ajouter une touche d\u00e9corative, vous pouvez ajouter quelques morceaux de fruits lyophilis\u00e9s \u00e0 votre smoothie.\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h4><strong>Quels fruits se marient bien dans les smoothies ?<\/strong><\/h4>\n<ul><li>banane, mangue<\/li><li>pommes, poires<\/li><li>abricots, p\u00eaches, nectarines<\/li><li>baies (fraises, framboises, myrtilles&#8230;)<\/li><li>vous pouvez utiliser des fruits frais ou surgel\u00e9s.<\/li><\/ul>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>Notre article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fruit-how-many-calories-and-what-vitamins-and-minerals-does-it-contain\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Les fruits : combien de calories contiennent-ils et quelles vitamines et min\u00e9raux apportent-ils ?<\/strong><\/a> vous convaincra des bienfaits r\u00e9els des fruits.<\/p>\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-3-1124x749.jpg\" alt=\"Suitable fruit for smoothies\" class=\"wp-image-385027\" width=\"843\" height=\"562\" title=\"Suitable fruit for smoothies\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-3-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-3-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-3.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n<h3><strong>4. N&#8217;oubliez pas les prot\u00e9ines<\/strong><\/h3>\n<p>Les prot\u00e9ines doivent \u00e9galement faire partie de chaque smoothie. C&#8217;est un nutriment qui poss\u00e8de <strong>la plus grande capacit\u00e9 \u00e0 procurer une sensation de sati\u00e9t\u00e9<\/strong>.\n<\/p>\nApr\u00e8s avoir ajout\u00e9 des prot\u00e9ines, vous pouvez \u00eatre s\u00fbr de ne plus avoir faim pendant un certain temps apr\u00e8s avoir bu le smoothie. Les prot\u00e9ines doivent \u00eatre r\u00e9approvisionn\u00e9es r\u00e9guli\u00e8rement tout au long de la journ\u00e9e, car le corps ne les stocke pas comme les glucides ou les graisses. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>Ajoutez&nbsp;<strong>1 \u00e0 2 portions d&#8217;aliments riches en prot\u00e9ines<\/strong> \u00e0 la boisson, selon que ce soit une petite collation ou si vous avez besoin d&#8217;un repas plus consistant. <strong>Une portion<\/strong> doit \u00eatre de la taille de votre <strong>paume<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]&nbsp;<\/span><\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h4><strong>Quelles sources de prot\u00e9ines fonctionnent bien dans les smoothies :<\/strong><\/h4>\n<ul><li>une tasse de yaourt nature, 150 g de fromage blanc<\/li><li>150 ml de k\u00e9fir de lait, lait acidophilus, babeurre ou yaourt<\/li><li>une tasse (20-30 g) de <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">whey<\/a>&nbsp;ou&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/plant-based-proteins\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">prot\u00e9ine v\u00e9g\u00e9tale<\/a> (dans ce cas, il sera n\u00e9cessaire d&#8217;ajouter une plus grande quantit\u00e9 de liquide pour la diluer).<\/li><\/ul>\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-4-1124x749.jpg\" alt=\"protein sources for smoothies\" class=\"wp-image-385043\" width=\"843\" height=\"562\" title=\"protein sources for smoothies\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-4-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-4-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-4.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h3><strong>5. Ajoutez des glucides complexes<\/strong><\/h3>\n<p>Si vous souhaitez remplacer&nbsp;<strong>un repas complet<\/strong> (comme le d\u00e9jeuner ou le petit-d\u00e9jeuner) par un smoothie, vous devriez ajouter <strong>une portion<\/strong> de glucides complexes. Ce n&#8217;est pas n\u00e9cessaire dans le cas d&#8217;une collation matinale ou tardive. Une portion de glucides complexes \u00e9quivaut \u00e0 une <strong>poign\u00e9e.<\/strong> Diverses c\u00e9r\u00e9ales fonctionnent le mieux, car elles sont difficilement perceptibles apr\u00e8s avoir m\u00e9lang\u00e9 la boisson. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h4><strong>Quels glucides fonctionnent bien dans les smoothies :<\/strong><\/h4>\n<ul><li>flocons d&#8217;avoine<\/li><li>flocons de seigle<\/li><li>flocons de sarrasin<\/li><li>flocons d&#8217;orge<\/li><li>flocons de bl\u00e9<\/li><li>flocons de riz, etc.<\/li><\/ul>\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-5-1124x749.jpg\" alt=\"Suitable carbohydrates for smoothies\" class=\"wp-image-385060\" width=\"843\" height=\"562\" title=\"Suitable carbohydrates for smoothies\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-5-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-5-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-5.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n<h3><strong>6. Enfin, ajoutez une source de mati\u00e8res grasses saines.<\/strong><\/h3>\n<p>Vous pouvez ajouter des graisses saines au smoothie, par exemple, sous forme de <strong>noix<\/strong> (<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/cashew-nuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">noix de cajou<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blanched-almonds-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">amandes<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/walnuts-gymbeam.html\">noix<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/hazelnuts-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">noisettes<\/a>, etc.), de la <strong>beurre de noix<\/strong>, des <strong>graines<\/strong> (chia, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-sunflower-seeds-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tournesol<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-pumpkin-seeds-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">courge<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-brown-flax-seeds-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">lin<\/a>, etc.), du <strong>chocolat noir<\/strong> et, par exemple, de l\u2019<strong>avocat<\/strong>.<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>\u00c9tant donn\u00e9 que les mati\u00e8res grasses contiennent <strong>deux fois plus d&#8217;\u00e9nergie<\/strong> que les prot\u00e9ines et les glucides, soyez attentif \u00e0 la quantit\u00e9 que vous ajoutez. Ce sera amplement suffisant si vous vous faites plaisir avec <strong>une portion<\/strong> de ces aliments, ce qui correspond \u00e0 <strong>la taille de votre pouce<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>Le beurre de cacahu\u00e8te peut \u00e9galement \u00eatre un excellent choix. Si vous souhaitez en savoir plus, consultez notre article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/peanut-butter-how-to-pick-the-best-and-what-impact-it-has-on-your-health\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Beurre de cacahu\u00e8te : comment choisir le meilleur et quel impact a-t-il sur votre sant\u00e9 ?<\/strong><\/a><\/p>\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-6-1124x749.jpg\" alt=\"Healthy fats for smoothies\" class=\"wp-image-385077\" width=\"843\" height=\"562\" title=\"Healthy fats for smoothies\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-6-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-6-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-6.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n<h3><strong>Conseils suppl\u00e9mentaires<\/strong><\/h3>\n<h4><strong>Conseil suppl\u00e9mentaire 1 : Ajoutez des fibres suppl\u00e9mentaires<\/strong><\/h4>\n<p>Si vous savez que vous avez du mal \u00e0 consommer suffisamment de fibres dans votre alimentation habituelle, ou si vous souhaitez que le smoothie vous rassasie davantage, vous pouvez ajouter une quantit\u00e9 suppl\u00e9mentaire de fibres.<\/p>\nUne cuill\u00e8re \u00e0 caf\u00e9 de <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Psyllium<\/strong><\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/daily-fiber-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Daily Fiber<\/strong><\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/apple-fiber-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Apple Fiber<\/strong><\/a>&nbsp;ou, par exemple, <strong>son d&#8217;avoine<\/strong> sera tr\u00e8s efficace. <\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>Si vous d\u00e9cidez d&#8217;ajouter des fibres, n&#8217;oubliez pas de <strong>diluer la boisson avec un peu d&#8217;eau<\/strong>. En g\u00e9n\u00e9ral, une consommation plus \u00e9lev\u00e9e de fibres doit s&#8217;accompagner d&#8217;une consommation quotidienne plus importante de liquides.<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h4><strong>Conseil bonus n\u00b0 2 : D\u00e9corez votre smoothie<\/strong><\/h4>\n<p>Si vous souhaitez rendre votre smoothie encore plus int\u00e9ressant, \u00e0 la fin, vous pouvez le saupoudrer de <strong>cannelle<\/strong>, de <strong>cacao<\/strong> ou, par exemple, de <strong>caroubier<\/strong>.<\/p>\nOu vous pouvez ajouter quelques morceaux de&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/dried-fruit\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>fruits lyophilis\u00e9s<\/strong><\/a><strong>&nbsp;<\/strong>ou&nbsp;<strong>de sirop<\/strong>&nbsp;(chicor\u00e9e, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-date-syrup-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">de dattes<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-maple-syrup-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">d&#8217;\u00e9rable<\/a>, etc.).<\/p>\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/grafika-7-1124x749.jpg\" alt=\"Comment d\u00e9corer un smoothie ?\" class=\"wp-image-385108\" width=\"843\" height=\"562\" title=\"Comment d\u00e9corer un smoothie ?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-7-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-7-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/grafika-7.jpg 1200w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/> <\/figure><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Quand_boire_des_smoothies\"><\/span><strong>Quand boire des smoothies ?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><strong>1. Remplacer une collation, un d\u00e9jeuner ou un petit-d\u00e9jeuner.<\/strong><\/h3>\n<p>Un smoothie peut servir de&nbsp;<strong>substitut pour une collation du matin ou de l&#8217;apr\u00e8s-midi<\/strong>.&nbsp;Ces repas doivent \u00eatre plus petits et moins consistants que les repas principaux (bien s\u00fbr, il peut y avoir des exceptions, cela d\u00e9pend de votre situation et de votre r\u00e9gime alimentaire particuliers). En suivant notre guide ci-dessus et en surveillant la quantit\u00e9 de portions que vous ajoutez, vous ne pouvez pas vous tromper.<\/p>\n<h4><strong>Un smoothie pour une collation pourrait ressembler \u00e0 ceci :<\/strong><\/h4>\n<figure class=\"wp-block-table caption-align-center\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Ingr\u00e9dients<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Valeur \u00e9nerg\u00e9tique<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">fraises (50 g \/ \u00bd portion)<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">banane (60 g \/ \u00bd portion)<\/td><td class=\"has-text-align-center\" data-align=\"center\">56 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u00e9pinards (20 g \/ 1 portion)<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">kefir de lait (150 g \/ 1 portion)<\/td><td class=\"has-text-align-center\" data-align=\"center\">66 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">amandes (5 g \/ 1 portion)<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 kcal&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">eau<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n<p>La valeur \u00e9nerg\u00e9tique de ce smoothie est de <strong>167 kcal<\/strong>. Il contient 7,5 g de prot\u00e9ines, 23 g de glucides, 4,6 g de mati\u00e8res grasses et 3 g de fibres.<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>Il arrive parfois que m\u00eame le <strong>d\u00e9jeuner<\/strong> ou le <strong>petit-d\u00e9jeuner<\/strong> doivent \u00eatre adapt\u00e9s au rythme rapide de la journ\u00e9e, et un repas que vous n&#8217;avez qu&#8217;\u00e0 boire est tout simplement parfait.<\/p>\nSi c&#8217;est le cas, ajoutez <strong>plus de portions<\/strong> que pour une collation et n&#8217;oubliez pas les <strong>glucides complexes.<\/strong><\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h4><strong>Un smoothie pour le d\u00e9jeuner pourrait ressembler \u00e0 ceci :<\/strong><\/h4>\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Ingr\u00e9dients<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><strong>Valeur \u00e9nerg\u00e9tique<\/strong><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">fraises (50 g \/ \u00bd portion)<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">banane (110 g \/ 1 portion)<\/td><td class=\"has-text-align-center\" data-align=\"center\">103 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u00e9pinards (30 g \/ 1 portion)<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 kcal&nbsp;<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">c\u00e9leri<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">avoine (30 g \/ 1 portion)<\/td><td class=\"has-text-align-center\" data-align=\"center\">120 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">prot\u00e9ine de lactos\u00e9rum (30 g \/ 1 portion)<\/td><td class=\"has-text-align-center\" data-align=\"center\">119 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">amandes (5 g \/ 1 portion)<\/td><td class=\"has-text-align-center\" data-align=\"center\">31 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">eau<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp;<\/td><\/tr><\/tbody><\/table><\/figure>\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n<p>La valeur \u00e9nerg\u00e9tique de ce smoothie est de <strong>402 kcal<\/strong>, il contient 30 g de prot\u00e9ines, 51 g de glucides, 7 g de mati\u00e8res grasses et <strong>7,5 g de fibres.<\/strong><\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h3><strong>2. Repas rapide avant l&#8217;entra\u00eenement<\/strong><\/h3>\n<p>Un smoothie peut \u00e9galement servir de repas adapt\u00e9 avant l&#8217;entra\u00eenement lorsque vous avez besoin de quelque chose de l\u00e9ger et facilement digestible. Cependant, pour ce faire, ajoutez le moins de mati\u00e8res grasses possible (voire aucune) et n&#8217;utilisez pas plus d&#8217;une portion de l\u00e9gumes. La forte teneur en fibres et en mati\u00e8res grasses ralentirait la digestion du smoothie. <\/p>\n<span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h3><strong>3. Si vous avez besoin d&#8217;augmenter votre apport \u00e9nerg\u00e9tique<\/strong><\/h3>\n<p>Comme nous l&#8217;avons d\u00e9j\u00e0 mentionn\u00e9, les smoothies peuvent vous \u00eatre utiles lorsque vous avez du mal \u00e0 consommer la quantit\u00e9 quotidienne recommand\u00e9e de <strong>l\u00e9gumes et de fruits<\/strong>.\nCependant, il peut \u00e9galement \u00eatre adapt\u00e9 aux personnes qui ont besoin d&#8217;<strong>augmenter leur apport \u00e9nerg\u00e9tique<\/strong>, mais pour lesquelles la quantit\u00e9 de nourriture solide est trop importante. De bons exemples seraient, par exemple, une prise de poids cibl\u00e9e ou un r\u00e9gime alimentaire pour des maladies qui peuvent n\u00e9cessiter un apport calorique accru (par exemple, les maladies oncologiques).<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>Si vous souhaitez prendre du poids, assurez-vous de lire notre article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-for-healthy-weight-gain\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>10 Conseils pour une prise de poids saine.<\/strong><\/a><\/p>\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-1124x750.jpg\" alt=\"Quels sont les bienfaits des smoothies ?\" class=\"wp-image-385131\" width=\"843\" height=\"563\" title=\"Quels sont les bienfaits des smoothies ?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/iStock-1210121748-_-OK-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/> <\/figure><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Les_smoothies_sont-ils_bons_pour_la_sante\"><\/span><strong>Les smoothies sont-ils bons pour la sant\u00e9 ?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Chaque smoothie contenant des l\u00e9gumes, des fruits ou des noix contient \u00e9galement une grande quantit\u00e9 de <strong>vitamines,<\/strong> <strong>d&#8217;antioxydants<\/strong>, <strong>de min\u00e9raux et d&#8217;autres substances<\/strong>. Ce sont tous des nutriments qui sont <strong>b\u00e9n\u00e9fiques pour la sant\u00e9<\/strong>. M\u00eame ici, il est vrai que <strong>tout doit \u00eatre fait avec mod\u00e9ration<\/strong>.<\/p>\nSi vous consommez trop d&#8217;aliments consid\u00e9r\u00e9s comme &#8220;sains&#8221; et que vous recevez r\u00e9guli\u00e8rement une grande quantit\u00e9 d&#8217;\u00e9nergie sous forme de smoothies, cela peut entra\u00eener une <strong>augmentation du poids corporel<\/strong>. Et comme vous le savez, <strong>l&#8217;exc\u00e8s de poids<\/strong> et, <strong>surtout, l&#8217;ob\u00e9sit\u00e9<\/strong> sont \u00e0 l&#8217;origine d&#8217;un grand nombre de <strong>probl\u00e8mes de sant\u00e9<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>Si vous \u00eates davantage int\u00e9ress\u00e9 par les valeurs \u00e9nerg\u00e9tiques des smoothies et autres boissons, assurez-vous de lire notre article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/where-are-liquid-calories-hidden-and-how-do-these-empty-calories-prevent-you-from-losing-weight\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>O\u00f9 se cachent les calories liquides, et comment ces calories vides vous emp\u00eachent-elles de perdre du poids ?<\/strong><\/a><\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Combien_de_temps_une_smoothie_se_conserve-t-elle\"><\/span><strong>Combien de temps une smoothie se conserve-t-elle ?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Il peut \u00eatre pratique de pr\u00e9parer une smoothie la veille pour avoir quelque chose \u00e0 emporter au travail le matin. Vous pouvez tout \u00e0 fait faire cela, mais assurez-vous de la conserver au&nbsp;<strong>r\u00e9frig\u00e9rateur<\/strong>.\nBlends de fruits combin\u00e9s avec d&#8217;autres aliments sont plus susceptibles de se <strong>g\u00e2ter<\/strong>. Conservez le smoothie au maximum pendant <strong>24 heures<\/strong> pour \u00e9viter le gaspillage. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>Cependant, sachez que lorsque vous sortirez le smoothie du r\u00e9frig\u00e9rateur le lendemain, son \u00e9tat sera diff\u00e9rent de celui qu&#8217;il avait lorsque vous l&#8217;avez mis l\u00e0.\nIl y aura une modification du&nbsp;<strong>go\u00fbt<\/strong>&nbsp;et de la&nbsp;<strong>couleur<\/strong>&nbsp;due \u00e0 des&nbsp;<strong>processus chimiques et physiques<\/strong>&nbsp;naturels qui se produisent pendant le stockage (une modification de la couleur et du go\u00fbt ne signifie pas que l&#8217;aliment est <strong>alt\u00e9r\u00e9<\/strong>).<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>Cela signifie que vous pouvez pr\u00e9parer le smoothie \u00e0 l&#8217;avance, mais il sera certainement plus agr\u00e9able et savoureux si vous prenez le temps de le pr\u00e9parer <strong>frais<\/strong>. Apr\u00e8s tout, couper des fruits ou des l\u00e9gumes et les mettre dans un blender ne prend que quelques minutes.<\/p>\n<div style=\"height:21px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Que_devez-vous_retenir\"><\/span><strong>Que devez-vous retenir ?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Lorsque vous avez besoin de nourriture <strong>pratique<\/strong>, <strong>rapide<\/strong> et <strong>facile<\/strong>, un smoothie peut \u00eatre un bon choix.<\/p>\nCependant, si vous ne faites pas suffisamment attention \u00e0 ce que vous mettez dedans, cela peut masquer une grande quantit\u00e9 de <strong>calories<\/strong>, de <strong>sucre<\/strong> et de <strong>mati\u00e8res grasses<\/strong>. Ainsi, si vous ne voulez pas que votre smoothie se transforme en une bombe \u00e9nerg\u00e9tique, v\u00e9rifiez la quantit\u00e9 de <strong>fruits<\/strong> et d&#8217;autres aliments riches en \u00e9nergie que vous y ajoutez. Si vous apprenez \u00e0 le pr\u00e9parer de mani\u00e8re <strong>compl\u00e8te<\/strong> et <strong>\u00e9quilibr\u00e9e<\/strong>, il peut devenir un \u00e9l\u00e9ment r\u00e9gulier de votre alimentation. <\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>Pr\u00e9parerez-vous r\u00e9guli\u00e8rement des smoothies ? Si notre guide vous a permis d&#8217;apprendre quelque chose d&#8217;int\u00e9ressant, partagez-le avec vos amis, ainsi que votre recette de smoothie parfaite.<\/p>\n<div class=\"wp-block-columns\"><div class=\"wp-block-column\"><\/div>\n<div class=\"wp-block-column\"><\/div>\n<\/div>\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dans cet article, nous vous proposons un guide simple pour pr\u00e9parer un smoothie sain et savoureux. Nous examinerons \u00e9galement la quantit\u00e9 d&#8217;\u00e9nergie que contient une telle boisson et comment \u00e9viter qu&#8217;elle ne devienne une bombe calorique.<\/p>\n","protected":false},"author":156,"featured_media":384950,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[8],"tags":[],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-784947","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-7-doplnky-vyzivy","8":"h-entry","9":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Comment pr\u00e9parer un smoothie sain et nutritif \u2013 \u00e9tape par \u00e9tape. - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Comment pr\u00e9parer un smoothie sain ? Dans l&#039;article d&#039;aujourd&#039;hui, nous allons examiner la quantit\u00e9 d&#039;\u00e9nergie que contient une telle boisson et comment \u00e9viter qu&#039;elle ne devienne une bombe calorique.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/comment-preparer-un-smoothie-sain-et-nutritif-etape-par-etape\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Comment pr\u00e9parer un smoothie sain et nutritif \u2013 \u00e9tape par \u00e9tape. - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Comment pr\u00e9parer un smoothie sain ? Dans l&#039;article d&#039;aujourd&#039;hui, nous allons examiner la quantit\u00e9 d&#039;\u00e9nergie que contient une telle boisson et comment \u00e9viter qu&#039;elle ne devienne une bombe calorique.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.fr\/blog\/comment-preparer-un-smoothie-sain-et-nutritif-etape-par-etape\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2026-04-27T16:40:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2022\/07\/smoothie-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.fr\/blog\/comment-preparer-un-smoothie-sain-et-nutritif-etape-par-etape\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.fr\/blog\/comment-preparer-un-smoothie-sain-et-nutritif-etape-par-etape\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Comment pr\u00e9parer un smoothie sain et nutritif \u2013 \u00e9tape par \u00e9tape.\",\"datePublished\":\"2026-04-27T16:40:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.fr\/blog\/comment-preparer-un-smoothie-sain-et-nutritif-etape-par-etape\/\"},\"wordCount\":2529,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.fr\/blog\/comment-preparer-un-smoothie-sain-et-nutritif-etape-par-etape\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/smoothie-FB-.png\",\"articleSection\":[\"V\u00fd\u017eivov\u00e9 doplnky\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.fr\/blog\/comment-preparer-un-smoothie-sain-et-nutritif-etape-par-etape\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.fr\/blog\/comment-preparer-un-smoothie-sain-et-nutritif-etape-par-etape\/\",\"url\":\"https:\/\/gymbeam.fr\/blog\/comment-preparer-un-smoothie-sain-et-nutritif-etape-par-etape\/\",\"name\":\"Comment pr\u00e9parer un smoothie sain et nutritif \u2013 \u00e9tape par \u00e9tape. - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.fr\/blog\/comment-preparer-un-smoothie-sain-et-nutritif-etape-par-etape\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.fr\/blog\/comment-preparer-un-smoothie-sain-et-nutritif-etape-par-etape\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/07\/smoothie-FB-.png\",\"datePublished\":\"2026-04-27T16:40:00+00:00\",\"description\":\"Comment pr\u00e9parer un smoothie sain ? 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