The best part of working out may be the post-workout rush, that
natural high that has us planning tomorrow’s workout before we’re done with
today’s. Slow down though! Don’t forget the importance of fueling
and refueling your body. Post-workout shakes are one option for quickly giving your body
the calories, carbs, protein, and electrolytes it needs, when it needs them
most. The options for shake ingredients are endless though! Deciphering the
world of additives, supplements, fortifiers, and protein
powders can be a daunting task, so keep your shakes simple (and
natural!) with these top ingredients.
Carbs and Protein for Maximum Recovery
The verdict is out: the speediest recovery comes from a combination
of carbohydrates and protein (ideally in a ratio of 4:1, and 30 minutes to an
hour post-workout). Carbs help replenish glycogen. Protein rebuilds muscle
tissue and improves hydration.
- Fresh
or Frozen Fruit: Add your favorite fresh or frozen
fruit to the blender for fast-acting carbohydrates, flavor, and color. Use
bananas, berries, oranges, pineapple, or a variety to get in the different
antioxidants associated with each fruit’s color. When using fruit like
apples, pears and peaches, keep the skin on for added fiber.
- Ginger
and Other Anti-Inflammatory Foods: Studies show that ginger reduces
muscle pain, joint stiffness and swelling…and it will give your drink a
fresh flavor. Antioxidants in fresh vegetables and green tea also have
anti-inflammatory properties. Add a carrot, leafy kale or spinach, and a
splash of green-tea. The added nutrients won’t hurt.
- Granola: A smoothie
doesn’t have to be completely blended. Add texture to
yours by mixing in a handful of granola (cereal or
nuts can work too!). One handful will add about 20 grams of carbs and 3
grams of protein. Another option is to sprinkle a pinch or two on top of
the drink.
- Low-Fat Chocolate Milk: Here is a
recovery drink that stands on its own, no additions needed. Multiple studies show that
low-fat chocolate milk provides the perfect mix of protein and carbs,
leading to optimal recovery. You can also use it as a base for a chocolaty
recovery shake.
- Cottage
Cheese: Here
is a great calorie and protein deal: 90 calories per half
cup, and 16 grams of protein! Just half a cup will also give your shake a
rich, creamy, satisfying texture. Choose low-fat (and non-salted if you
are watching sodium intake), since the sweetness from the fruit will
balance out the flavors.
- Greek
Yogurt: Just
like cottage cheese, Greek yogurt will
result in a creamy drink and an added 12 grams of protein. Go plain and
low-fat here too to save on calories.
- Nut
Butters: A
tablespoon of peanut butter with a banana or apple is a
popular snack, so why not mix some into your drink? Experiment with
different types to see what nutty flavors they add. You’ll get about 4
grams of protein per tablespoon.
Keep in mind that everyone's specific recovery needs are
different. Also remember that the best recovery comes from a well-balanced,
nutritious diet, hydration and sleep.