You have just finished a grueling workout, or perhaps the game is over and now you find yourself more ravenous than…
Tell me this has never happened to you?! What should you reach for instead? I am so glad you asked! The main objective of post workout fueling is to replenish and refuel glycogen stores and promote muscle protein synthesis. Translation: replace stored energy in cells (that is glycogen) and encourage healing of microscopic muscle fiber tears so they grow back even stronger (that is muscle protein synthesis, or MPS for short.)
While cookies taste more than delicious, it is imperative to choose your fuel wisely for optimal athletic performance. Nutrition experts agree, carbohydrates and protein are absolutely necessary. Carbohydrates are the body’s preferred source of energy because they are the most easily metabolized, compared to protein and fat. Protein is essential for a variety of bodily functions, but most well known for building and maintaining lean muscle mass.
So how much is enough? Consuming carbs and protein in a 4:1 ratio is ideal, but that isn’t always feasible. The main goal is to include both ASAP after a workout or competition. Here was mine today, after a high intensity intermittent training (HIIT) session.
Not only is this power bowl delicious, it is also chock full of phytonutrients (nutrients found in plant foods that are touted for certain health benefits and preventing disease). Blueberries and bananas contain anthocyanins, tannins, flavanols and proanthocyanins which are all known to help reduce cholesterol as well as inflammation, meaning they are great for cardiovascular health and helping with recovery after a tough workout! Flax seed, dried berries and nuts also contain phytonutrients as well.
Living near the beach definitely has its perks, but that also means humidity times infinity! Obviously, something cool and refreshing was on the menu. For times when you’re on the road for games, don’t have time to fix an elaborate snack or just don’t feel like it – here are some recommended quick and easy post-workout snack recs:
- 8-16 oz low-fat chocolate milk
- Apple or banana with natural peanut butter
- Low-fat Greek yogurt with berries
- Turkey on whole grain wrap with veggies
- PB&J on Dave’s Killer Bread
For those who have the time and wanna give my smoothie bowl a whirl, see below for recipe 😄
Blueberry Power Bowl
- 1 banana, peeled and cut into smaller chunks
- 1 cup blueberries
- 2/3 cup milk (I used cow’s milk, but feel free to use your fav)
- 1 tbsp RX NUT BUTTER (I used their vanilla almond butter)
- shredded coconut
- more blueberries!
- flax seed
- dried fruit and nuts
Place all main ingredients in a blender and blend to desired consistency. Top with desired ingredients and enjoy!
Macros: 352 kcal | 7g F | 58g C | 16g P|
kcal = Calories, F = fat, C = Carbs and P = Protein. Macros do not include various toppings.
Feel free to substitute your favorite fruits and protein sources, and as always, if you make our recipe be sure to comment below and/or take a photo and tag us on social media!