As you guys all know, I love working out and pushing myself to the limits. The harder a workout, the more important it is to refuel afterwards. I always try to eat a big meal within about an hour after working out but after getting home from the gym and before hopping into the shower, I love to have a boosting smoothie.
I feel like this helps my body to recover faster (and getting calories in helps with weight gain haha). And most importantly, I enjoy the taste of this chocolaty smoothie and can’t wait to have it (somehow this motivates me to work out).
What a post workout meal should include
Benefits a good post workout meal should offer are replenished energy stores, improved recovery, less muscle soreness, increased ability to build muscle, improved immune function, improved bone mass and improved ability to utilize body fat.
To get those benefits, you need to include two things: protein and carbs.
Proteins aid in protein synthesis and carbs helming to replace muscle glycogens.
Precision Nutrition recommends
with intense workouts/training: ingesting 30 grams of carbohydrate and 15 grams of protein per hour of workout time. My basic smoothie recipe, you will find in the video below, comes pretty close to those recommendations and contains just natural ingredients. It is paleo, vegan, gluten free and diary free.
Natural boosters and add-ins
I’m personally not a fan of bought post workout shakes. I love to make them myself and today I’m sharing my favorite basic recipe. I don’t use any artificial stuff – the only thing I add is vegan and paleo protein in form of hemp and pea protein and boosters like raw cacao, maca, guarana and reishi. For electrolytes I also add coconut water.
I use some pre-mixed powders here but you can totally just make your own mix. Sometimes I love the convenience of using prepared powders, sometimes I love to mix basic pure powders myself to get a unique flavor.
Raw cacao is rich in a number of essential minerals, including magnesium, sulfur, calcium, iron, zinc, copper, potassium and manganese.
As an adaptogen, maca supports us in times of physical, emotional or environmental stress and is ideal for hectic lifestyles, when constantly pushing ourselves to perform better. Maca can also benefit our hormonal health by regulating the endocrine system.
Guarana offers energizing benefits and is know for helping with weight loss and encourages the movement of the bowels which can help with constipation, gas and diarrhea.
Reishi mushroom is used for boosting the immune system. It can help with viral infections, asthma and bronchitis, heart disease, high blood pressure and high cholesterol, kidney disease, cancer and liver disease. It is also used for HIV/AIDS, altitude sickness, chronic fatigue syndrome, trouble sleeping, stomach ulcers, poisoning, and herpes pain. Reishi also helps with reducing stress and preventing fatigue.
I love to add in cinnamon or vanilla and sometimes even chili to switch things up a bit. If you try this recipe, tell me what combo you love to enjoy!
Products I use
Pea Protein Nu3 but I like this one better: Myprotein Pea Protein Isolate (Erbsenprotein) 2500g Beutel
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