After getting my butt handed to me by Doug at Carozza Fitness this morning, there were two things I wanted. First, a much deserved and needed pedicure after an hour of box jumps and burpees. Second, a post workout shake loaded with blueberries, which I?ve been craving for the past two days. I also had two choices. One was to run to the grocery across from the gym to buy the blueberries that I needed, then go home to make my shake. The other was to eat the banana I had in my car while I headed over to Fiji Nails for my cucumber spa pedicure. I chose to listen to my body, go the grocery, and make my shake. There?s time for the pedicure afterwards.
Nourishing your body after a workout is just as important as warming up beforehand and stretching afterwards. Drinking water alone does not replace what is lost during an hour of sweating, calorie burning, and muscle use. When making a post-workout shake, be sure to include fiber, protein, and carbohydrate rich foods. I add fiber because it keeps your body fuller for longer. I?m starving after a workout, so this holds me over until my next proper meal.
Fiber: keeps you fuller longer, carries toxins out of the body
Protein: provides necessary amino acids to rebuild muscle tissue lost during a workout
Carbohydrate: builds more stored glycogen for continued muscle training, increases insulin production, which helps muscle glycogen production
Post-Workout Shake
Ingredients:
8 oz of organic, unsweetened almond milk
1 medium banana
1 cup of organic frozen blueberries
? cup of organic rolled oats
1 Tbs of all natural, no sugar added peanut butter
Add all the ingredients into a blender and blend until smooth.
The banana and blueberries supply the carbs, the almond milk and peanut butter supply the protein, and the oats supply the fiber.
Now I?m fueled, recovered, and ready to get my feet and legs massaged during my pedicure!
Cheers!
Debbie Aloupis
Source: http://blog.ctnews.com/carozza/2013/01/21/shake-it-dont-break-it/
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