After your run/workout, the last thing you want to do is chow down on solid carbs or steamed chicken breast. For me, I will only have the appetite to eat a proper meal about 2 hours post workout (depending on the intensity). The harder I work, the longer it would take for me to have the appetite to eat a full nutrient rich meal. This is probably due to the 2 important hormones that are involved in appetite: ghrelin and peptide YY. Basically, ghrelin causes you to EAT-ALL-YOU-WANT and peptide YY suppresses it. Exercise has been thought to increase peptide YY hormones.
The problem is that the optimum time to refuel for maximum recovery is within 30-45 minutes post-workout. This is the imaginary “window” of refueling opportunity that you so often hear athletes talk about – the time where glycogen synthesis is at its highest.
On top of carbohydrates (to replace glycogen stores), your body will need some protein to rebuild and repair muscle tissue. Foods consumed within this window should be easily digested and absorbed, and have a high to medium glycemic index.
With all of that said, how do you get your carbs and proteins in the quickest, easiest and most effective way? POST WORKOUT SLUSH! It works for me and it keeps me feeling full and re-energized.
As requested, here’s the recipe for the icy cool slush after your workout!
Constructing the slush:
-Handful of Blueberries (Or any other berry or fruit of your choice)
-1 large Frozen Banana
-Frozen Mango (a few cubes)
-1 tablespoon of Chia Seeds
-2-4 tablespoons of Rolled Oats
Making the slush:
Throw it all into the blender and WHIZ away!
Banana- Rich source of potassium which helps lower the risk of muscle cramps. It is also a good source of manganese, dietary fiber and vitamins B6 and C.
Coconut water- Coconut water is the ideal post-workout drink packed with electrolytes, minerals and simple sugar to replenish hydration levels within the body. It is also a rich source of potassium.
Greek Yoghurt- Greek Yoghurt has nearly twice the amount of protein compared to regular yoghurt. It is a great post-workout snack as your body needs the extra protein to repair worn out muscles.
Chia Seeds- It boasts 20% protein, having 5 times more calcium than milk, 7 times more vitamins than oranges and 8 times more omega fatty acids than salmon. Need I say more?
Rolled Oats – Good source of complex carbs and micronutrients: biotin, vitamin B1, zinc, fiber, magnesium, copper, chromium and phosphorus.
Ahhhh! Craving for a slush right now!
Stay Happy and Healthy!
Have an awesome weekend!