So instead of the usual “What I Ate Wednesday” this week, I thought I would instead post about my post-workout nutrition and some things I’ve been trying out! I think it totally fits in with the theme of “Sensible Snacking” Jenn has decided on for this month. It’s in your body’s best interest to fuel and “snack” properly when exercising and being sensible about it ensures your body recovers faster, can work harder and you’ll ultimately see greater improvements and be healthier!
So this is…
What I Ate Wednesday: Post-Workout Sensible Snacking!
Since I’ve stopped focusing so much on the calories-in/calories-out balance that seems to be a huge focus of health and weight loss these days, eating following exercise has been a no-brainer. You’re tired, legs feel like jelly and are just a little sweaty. Cold refreshing water and some re-energizing eats are top on my priority list. I didn’t put much thought into what I was eating until recently and it seriously has made a huge impact! I don’t get nearly as sore the next day and my muscles don’t feel super tired for the rest of the day. Most simply put- I bounce back from my workouts better thus improving all subsequent workouts. Sweet!
Some key things to consider about your post-workout snack/meal:
Now onto the food!
First here are some products I’ve recently tried and loved for post-workout nutrition!
This is something I’ve been using a bit and I am really loving it. It’s Vega’s Recovery Accelerator. According to Vega this product “features a 4:1 ratio of carbohydrates to protein, a combination shown to increase muscle glycogen re-synthesis—a crucial component of post-workout recovery.” It also contains ingredients that work synergistically together to reduce recovery time and support the body in repairing tissue, reducing inflammation and replenish electrolytes. It doesn’t have a high protein content so it meant for immediately following exercise, followed by a higher protein meal or snack. Guys, this stuff is awesome, I notice a huge different when I use it. Unfortunately though it’s a little pricey so I don’t think I’ll buy it all the time. If you see it though, definitely try it out!
This is a North Coast Natural’s Raw Hemp Smoothie Powder in Chocolate. I got a sample of it when I ordered some other food items and loved the look of the nutrition stats!
I don’t know if you can read that but there’s hemp protein, a whole food fibre complex, spirulina, chia seeds, sprouted broccoli and probiotics. This blended up with a banana, frozen raspberries and some coconut water (for electrolytes) or just water made for a really quick, easy and delicious recovery smoothie that is easily digestible and packed with protein, omega 3’s carbohydrates and electrolytes. It is definitely one of the best hemp-centered protein powders I’ve tried. It’s gluten-free too! That being said, I like to play around with my own flavours and ingredients in smoothies and this powder’s flavour is over-powering and doesn’t allow for hand selected ingredients to create a performance-enhancing smoothie. I mean you could add your own stuff in a long with the powder, but then it’s just getting complicated which defeats the purpose of a smoothie mix right?
Now for a recipe!
Because I want to rely on post-workout fuel that focuses on things that are in my pantry (and are a little more economically friendly) I focused on the criteria listed above and created a delicious, super-recovery smoothie that is both refreshing, satiating, alkalizing and delicious!
The ingredients I included are: Sunwarrior Vanilla Protein Powder (or hemp seeds), coconut water, chia seeds, banana, goji berries, maca powder, spinach and spirulina.
You might notice some of these are similar to ingredients in the pre-workout snack I discussed the other day, but that’s because they are awesome :)
And now for the recipe!
Post-Workout Recovery Smoothie (Vegan, Gluten-free, Sugar-free, Raw)
This smoothie has a great balance of protein, omega-3s and carbs and is packed full of antioxidants, vitamins, minerals and electrolytes. The banana and goji berries give it a great flavour and the coconut water adds sweetness without any added sugar. Drink after a workout for an easily-digestible post-workout meal!
Makes 1 smoothie.
Blend it all up until smooth and enjoy!
This smoothie is widely variable too! Want a more fruity smoothie? Sub in some frozen berries for some or all of the banana. Change up the protein powder flavours or add in some nut butters. This smoothie is your canvas.
I’ve been drinking this, or variations of this smoothie like crazy lately. So how’s that for some serious “Sensible Post-Workout Snacking”?
That’s it for me today everyone! Have a lovely Wednesday!
I am submitting this post to Allergy-Free Wednesday and Wellness Weekends!