Post-Workout Recovery Smoothie

Apr 2

Finally a smoothie that combines all the essential macronutrients you need in a post-workout meal.

The key to a post-workout meal is to add in some protein and a little bit of some healthy, complex carbohydrates because you want to promote that insulin release to help drive the amino acids back into the muscle. This will also drive glucose back into the muscle to form glycogen and aid muscular recovery. If you do more endurance sports, you will want to have more complex carbohydrates into your post-workout meal compared if you are just more into weights and resistance exercise because endurance sports require the breakdown of more glycogen.

During exercise, particularly when you exercise more intensely or do resistance training, your body switches to a catabolic state meaning it breaks down muscle which releases amino acids and may result in some muscle damage. Glycogen stores in the muscle are also broken down to release glucose for energy. Therefore, after your exercise, you want to make sure you are fuelling to re-build and repair muscle and restore glycogen stores.

EATING WINDOW: You want to make sure you are eating within a 2-hour window of working out and ideally within the first hour of finishing your workout is the most optimal to maximize your glycogen stores. Oh YES! Make sure you hydrate after too!

Food Examples To Consume After a Workout

Complex Carbohydrates:

Sweet potatoes
Quinoa
Oatmeal
Fruits
Green leafy vegetables
Whole-grains/ancient grains like millet or amaranth

Protein:

Protein powder
Eggs
Chicken
Beef
Lentils
Greek Yoghurt
salmon and other fish
Clean protein bar

Healthy Fats:

Avocado
Nuts and seeds and their butters
Olive oil
Coconut oil

L-glutamine can also help with muscle synthesis