While protein shakes are what’s needed pre-workout, people often wonder what’s the best post-workout snack to best reap the benefits from the session at the gym. The Answer? Smoothies.
For a start, smoothies are easy to make and digest, they contain healthy protein required for the building of the muscle, they contain the carbs you used during the workout, and they contain useful antioxidants that prevent inflammation and damage to the cells.
So, how do you make the perfect smoothie?
The ideal amount of protein is between about 15 and 20 grams, with the rest should being carbs and fat.
Begin with your foundation, which should be greens and veggies, followed by fruit, then your main source of protein (whether its protein powder, tofu, yogurt, or something else), then a liquid like coconut water or almond milk, and finally blend with ice. One could also add things like ginger or turmeric for some extra nutrition.
It is recommended to drink within an hour of exercising, as this will swiftly give you the much-needed nutrients to repair muscle tissue damage and restore your energy.
It can be challenging to figure out what fruits one should use when concocting their special smoothie, and working how much carbs one should add in comparison to protein can be just as difficult. Consequently, here’s some examples of some great post-workout smoothies to make it a bit easier for you to get started.
“The Berry Blast”
1 scoop (1.6 oz) vanilla soy protein
8 oz low-fat milk
¾ c frozen mixed berries
½ frozen banana
Berries give you a healthy hit of antioxidants and fibre, while the soy protein and low-fat milk supplies protein, surprisingly, and carbs. The frozen banana supplies potassium and additional carbs.
1 c frozen mango
2 c spinach
½ c baby carrots
½ c coconut water
¼ c orange juice
2 peeled satsuma or mandarin oranges
½ c plain yogurt
Carotenoids, which are useful for repairing the cell damage that often occurs during workouts, are plentiful in orange fruits like satsumas. At the same time, the electrolytes lost during exercise through respiration can be replaced by those in the coconut water.
½ c canned pure pumpkin, frozen in ice cube tray
7 oz 2% Greek-style yogurt
½ c water
1 Tbsp maple syrup
2 Tbsp ground flaxseed
½ tsp pumpkin pie spice
Pumpkin contains mountain of vitamin A, which is very useful for the protection of cells during intense exercise. Avocados on the other hand are high in oleic acid, which can reduce inflammation.