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Eating the right amounts of carbs, protein, fluids, electrolytes, and immune supporting foods within 30-45 minutes of exercising has been scientifically proven to aid in future performance, assist muscle recovery & strength building, and help you feel more energized after an intense workout.
If you’re not yet convinced, see last week’s post about why post exercise recovery is so important. Seriously, why work so hard if what you eat, or don’t eat, can impede your future performance or even stress your body out? Now the questions remains, What should I eat for optimal recovery?
You need to eat the right amount of carbs, protein, fluids, electrolytes, and immune supporting foods within 30-45 minutes of exercising.
Research shows that consuming .2-.4 g/kg of body weight of protein and .8 g/kg of bodyweight of carbohydrates is best to replenish depleted glycogen stores, or energy. I did the math for my average height & frame (I’m 5’4″).
The magic number for the average women works out to 13-25 g of protein and 50 grams of carbohydrates. If you are larger than me, you’ll need to consume a bit more.
In addition to the right amount of protein & carbs, the perfect recovery smoothie needs to replenish electrolytes, such as potassium, sodium, calcium, and magnesium. You should also consume foods that contain vitamin C, E, zinc, the amino acid glutamine, and/or probiotics that all provide immune system support.
Ideally you should eat whole foods that contain all of the above, but that isn’t always practical within 30 minutes of your workout, so to-go options (the less processed the better) and smoothies are a good alternative.
I love a cold smoothie after I exercise, so I thought it would be great to create the perfect recovery smoothie that covers all my body’s post-exercise recovery needs.
WHY IT’S A WICKED SMART RECOVERY SMOOTHIE
Here’s the breakdown of ingredients; each one chosen for its contribution to the body’s optimal recovery needs:
|INGREDIENTS||RECOVERY BENEFITS||NUTRITION BREAKDOWN|
|6 oz. Zico chocolate coconut water||Replenishes fluids and replaces electrolytes: potassium, magnesium, sodium, calcium, and phosphorous.||50 calories10 g carbs|
|6 oz. (¾ C.) non-fat plain greek yogurt||Provides immune support with probiotics, and calcium||
15 g protein
6 g carbs
|1&1/2 C frozen unsweetened strawberries(approximately 10-11)||Provides vitamin C, folate, iron, potassium, manganese, & fiber||
30 grams carbs
|1 TBS. natural almond butter||Provides vitamin E (immune support), magnesium & sodium (electrolytes), & manganese||
9 g fat
|½ dropper Sweetleaf Brand* chocolate flavored liquid stevia.||
Provides sweetness to tame the tang of plain yogurt without adding a glycemic load to the body.
*This sweetener is 100% naturally made.
TOTAL CALORIES: 350
CARBS: 50 GRAMS
PROTEIN: 15 GRAMS
PROVIDES ELECTROLYTE & FLUID, AND IMMUNE REPLENISHMENT
Smart Recovery Smoothie: chocolate strawberry
Prep Time: 2 minutes
Cook Time: 1 minute
Yield: serves 1
Calories per serving: 350
- 6 oz. (¾ C) Zico chocolate coconut water
- 6 oz. (¾ C) Fage´ 0% non-fat greek yogurt
- 1&½ C ( @10-11) frozen unsweetened strawberries
- 1 TBS natural almond butter
- ½ dropper Sweetleaf brand chocolate flavored liquid stevia drops
- Use a high-powered blender such as a Vitamix. If you are using a regular blender, it's helpful to allow the strawberries slightly thaw for a few minutes before blending, so that they are softer and more easily pureed.
- Add all the ingredients to the blender; STARTING WITH THE COCONUT WATER FIRST. This is important to allow the blender to combine everything easily.
- Blend for 40-60 seconds; ur until no strawberry chunks remain. If smoothie is too think, add some coconut water. If too thin, add some ice.
- Taste. Add more sweetener if desired.
If you don't have frozen strawberries, use fresh, and add @ 1-1&½ C ice. If you don't have liquid stevia, use @ 1 tsp. of stevia granules.2.6http://heatherserody.com/recovery-smoothie-recipe/
You should feel amazing and replenished after drinking it! Enjoy!
p.s. Zico chocolate coconut water is manna from heaven. you can pick it up at Target or order from Amazon. But I caution you, it is addicting!