It is actually not enough to hit the gym hard; it may be more than that. Getting a desirable result from your workout becomes much difficult when you refuse to understand the importance of nutrition to your workout. I’m sure you must have heard before that nutrition has a significant impact on the way you work out and the kind of result you get from it. Muscles are actually made in the kitchen, and you are a direct reflection of what you eat.
To say that your post workout meal is as important as your pre-workout meal is simply saying the obvious truth. Eating the right type of food during that window is very important for a quick muscle recovery and, therefore, makes it easier for you to achieve an amazing result from your workouts.
During your workouts, your body depends on the glycogen as a source of fuel for the body and thus causes the glycogen levels to drop significantly during the workout session. Also, in the process, some of your muscle proteins also got damaged as they break down.
After the workout, your body, of course, will require the right type of food to reduce the breakdown of muscle proteins, increase their synthesis (muscle gain), replenish glycogen store, and also supercharge muscle recovery.
The food you eat after your hard workout in the gym should contain a rightful proportion of protein which helps repair and build your muscles, carbohydrate to replenish lost glycogen, and a few fat won’t be a bad idea too. However, protein should be more in your post workout meals for a quick and excellent recovery after workout. So, We have brought you a recipe for an ultimate recovery smoothie bowl which is guaranteed to help supercharge your recovery.
The ultimate recovery smoothie
This is simply a smoothie that has been proven over time to help with quick muscle recovery after workouts. We have publish a series of post-workout smoothies and we could boldly say this is simply the best. Now let’s see what makes this smoothie so special and made it worthy of so much attention for muscle recovery?
This ultimate recovery smoothie yields: 20 ounces, 2 serves, gluten-free, vegetarian, paleo, vegan, sugar-free, and could be made ready in 5 minutes.
These are the ingredients that made the smoothie stand out:
#1: Raw Cacao powder
This is a rich source of antioxidants and proanthocyanidin flavonoids which help prevent and repair cellular damages been experienced during exercise. It is also high in magnesium for relieving sore, achy muscles and also boosts the immune system.
#2: Green banana
Green banana is a great source of potassium and inulin, a resistant starch that promotes microfloral bacteria in our guts. It is also an easily digested source of carbohydrates.
This is a popular spice known for its anti-inflammatory activity. It helps alleviates muscle soreness and pains after a workout. Turmeric is easily absorbed by the help of the black pepper included in this smoothie.
#4: Coconut oil
Due to the presence of medium chain triglycerides (MCTs), it helps promote fat-soluble vitamins absorption and also enhances their metabolism. The MCTs present in coconut oil is a type of fatty acid is quickly processed by our liver to release energy to the body instead of being stored as fat.
The branched-chain amino acids; valine, leucine, and isoleucine are the building block for protein tissues and cells.
#6: Sea salt
Sodium is lost naturally through sweat during workouts. Therefore, a little salt after your workout could help replenish and cause a balance in sodium levels once again. This also boosts the chocolate flavor coming from the cacao which I think is a huge plus.
#7: Almond butter
Almond butter is rich in vitamin E, magnesium, as well as a few healthy fats that help to ease muscle tension and also reduces fatigue.
#8: Bee pollen
This is a complete protein containing all the amino acids and also loaded with enzymes and coenzymes to help the body achieve a faster digestion and processing of all the goodness in this smoothie. But this may not be included by people allergic to bees.
What ingredients do you need for this smoothie?
- 2 frozen green bananas
- 1 tablespoon of turmeric
- 3 tablespoon of raw cacao powder
- 1/8 tablespoon sea salt
- 1 scoop of protein powder (anyone of your choice will do)
- 1 cup of almond milk
- 1-2 tablespoon of unsaturated almond butter (optional)
- 8-10 ice cubes
- 2-3 stevia packets (substitute with 1 tablespoon of honey)
How is the smoothie made?
This is quite simple. All you need to do is to combine all the ingredients mentioned above in a high-speed blender and blend until it’s smooth enough for you. Pour into small bowls and enjoy your excellent muscle recovery smoothie. You can as well decide not to make this a bowl but instead a regular smoothie by adding more almond oil to get a thinner consistency and then add less ice cube.
Therefore, next time before you opt for that burger or pasta after your workout, think of how you can better help yourself with excellent and quick muscle recovery with this smoothie. However, it is better to take this recovery smoothie within the window of 3 hours after your workout.