In order to train properly and recover quickly you need to look at your chosen activity, how long it lasts, time of day and the nutritional strategy to assist in energy supply and recovery. What you eat and drink before and after your workout, allows the body to recover and perform at its optimal best.
Your body needs protein for repair, quality carbs to replenish glycogen (choose foods rich in magnesium and potassium that are necessary for nerve and muscle contraction. I love this recovery smoothie and often drink it after an exercise session to help replenish and refuel. What I love about this smoothie is that you blend the whole fruit, so you get a good dose of plant based fibre that will help keep you full, help lower cholesterol and stabilise blood glucose levels. I love to enjoy it for breakfast as a complete healthy start to the day.
What’s great about it:
The best time to consume protein is immediately after exercise, when blood flow to the exercised muscles is high and the muscle is especially receptive to nutrients. Before exercise it can curb appetite and keep blood sugars stable to get you through your workout in the best physical condition. Oranges and bananas provide a delicious nutrient rich energy boost and they are both loaded with potassium, magnesium and antioxidants that will help the body repair and recover quicker.
Oranges + pineapples are jam packed with B group vitamins including thiamine (B1) and B6, which are vital for energy metabolism and nerve function. Pineapples contain the enzyme bromelain, renowned for aiding protein digestion which allows your body to utilise immune boosting amino acids effectively. Combine with Healthy Chef protein which is high in BCAA’s (branched chain amino acids). Studies show that BCAA’s can reduce fatigue and improve exercise performance, reduce muscle breakdown and facilitate healing. Bananas are a great source of potassium that helps to regulate muscle contraction and fluid balance in the body. They also add thickness and creaminess to this smoothie that will satisfy with every mouthful.
2 whole oranges, peeled and chopped
1 banana or 1 cup fresh pineapple
1/2 cup coconut water
2 tablespoons protein powder
Combine all the ingredients into a blender
Blend until smooth and creamy.
Serve immediately and enjoy.