Today’s post is about natural fuel sources. We went straight to an expert for this post. Meet Miranda from Nourish Yourself with Miranda.
Miranda Gibson has combined her love for clean eating, cooking and athleticism as a holistic lifestyle, culinary and sports nutritionist based in Bowmanville, Ontario. Miranda completed her nutritional education at The Institute of Holistic Nutrition in 2011. Miranda’s focus is to teach you how easy it is to ‘eat healthy’ and to help you become the healthiest and happy you’ve ever been. Miranda will show you how to make delicious, nutritious foods that will nourish your mind, body and soul….and of course your taste buds, because Healthy Food Is Delicious Too!
Top 5 Post Workout Fuel
Recovery is key when it comes to a successful work out, but if we aren’t taking care into the food we put into our bodies after a workout, recovery will be slow!
During training our body is working hard, every muscle moving and stretching and it’s able to do so by burning glycogen, (stored glucose from the meals we eat) but each time we work out we also cause micro-tearing in our muscles.
By fuelling your body with clean, whole foods you’ll not only improve your recovery time, but return to training sooner, which means training faster and harder!
Look for post workout foods that are easy to digest. This will allow oxygen and nutrient rich blood to circulate throughout your body to promote proper recovery.
Coconut Water – After a good sweat session, it’s important to rehydrate. Drinking coconut water is perfect for this and is also an excellent way to replenish electrolytes lost through perspiration. An ideal source of coconut water is COCO The Natural Drink, as it comes in a convenient individual serving sized recyclable tetra pack.
Chia Seeds – Yes the seeds from the Chia Pet! The best way to repair micro-tears in our muscles is through protein consumption. Chia seeds are a complete protein to help repair muscles after any workout and are easy to digest. Chia seeds are also loaded with the much needed healthy fat Omega-3.
Bananas – Are loaded with healthy, fast acting carbohydrates (one banana provides 31 grams of carbs) that are required to replenish muscles with glycogen (energy). Additionally, while most people know that you need to consume protein for muscle repair, carbs are needed to transport the protein into the cell for proper protein absorption.
Blueberries – Exercise can cause free radicals (unstable molecules) and too many can cause cellular damage to the body. Anti-oxidants like blueberries will help prevent oxidative damage and protect the body against free radicals. Blueberries are also a source of carbohydrates (12 grams of carbs per 1 cup).
Post Workout Smoothie – Smoothies are easily digested, quickly absorbed and convenient. Build yourself a complete meal, which will target all your nutritional needs, by adding to your blender: a clean protein powder like New Zealand Whey or VegaSport chia seeds to build and repair your muscles, coconut water to hydrate and replenish your electrolytes and bananas & blueberries for natural sources of carbohydrates, anti-oxidants, vitamins, minerals and more! Check out the recipe below.
- 1-2 cups coconut water
- 1 banana
- 1/3 cup blueberries
- 1 scoop of protein powder
- 1 tbsp chia seeds
- 3 tbsp water
Place 1 tbsp of chia seeds in 3 tbsp of water. Mix and allow to sit for 5 minutes.
Meanwhile in your blender combine coconut water, banana, blueberries and protein powder.
Blend until creamy and smooth before adding soaked chia seeds and blend on low for 10 seconds, just to mix.
Serve & Enjoy!
Do you use any of the fuel sources Miranda mentioned? What are your favorite smoothie ingredients?