What better way to refuel and re-energize after a great workout. Whatever your fitness and wellness goal is, feeding your muscle post workout is vital for restoring energy, building muscle and aiding recovery.
Timing is everything. Within 60-90 minutes following a workout your muscles convert carbohydrate-rich foods and beverages into glycogen. Glycogen is one of the components that help fuel your muscles for energy production. Finding the right balance of carbohydrates, protein and fats is key to muscle fuel, energy and muscle recovery. Here’s one of our favorite healthy post-workout smoothies that’s filled with healthy fats and protein.
Combine all the ingredients into a blender and blend until smooth. Add more milk to make the smoothie less thick.
Peanut Butter is a muscle builders secret weapon. It;s versatile, affordable and rich in nutrients, protein and healthy fats. Not only is peanut butter great for your muscles but it also benefits your heart. Did you know that for every 2 tablespoons serving of peanut butter it contains more than 8 grams of protein, 3 grams of sugars and 2 grams of dietary fiber.
Protein is a necessary component for healthy bones, tissue and muscle. Coconut milk an alternative to dairy is rich in protein, fats and zinc. Each cup of coconut milk provides 5.5 grams of protein. To increase protein source may be to mix in a protein powder like whey. You can find healthy whey protein at your local natural food market.
Bananas are powerful electrolytes for healthy muscle function that fortified with potassium and magnesium. Bananas naturally contain glucose and helps your immune system.
Flaxseed is a rich source of omega fatty acids that works to help reduce muscle ache from exercise. According to WebMd, “There’s some evidence it may help reduce your risk of heart disease, cancer, stroke, and diabetes.” Flaxseed is also a great source of fiber.
Drink up and enjoy!
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