As promised in Monday’s blog post, I am sharing with you some great post-workout smoothie recipes. I loved this part of the #MyWellbeing event because I’m pretty boring when it come to my smoothie game, and I’ve been needing to step it up.
The evening started with a talk from Hayley Pedrick of The Nutrition Coach. Here are a few tips that I picked up:
- When you drink your fruit and veggies, the body absorbs up to four times more nutrients and digests them up to twenty times faster.
- Aim for ideally 2 part veg to 1 part fruit. Fruit has a lot of health benefits and adds great flavour to an otherwise bitter drink, but it also contains fructose which is why it needs to be controlled.
- Drink juices and smoothies straight away or within 24hrs. There is a concern that when a juice is stored more than 24hrs that methanol levels will rise, which is toxic to the brain. So drink quickly or seal it well!
- The ideal pre-workout snack should be protein + carbs and should be eaten at least 1 to 2 hours before you work out (I’m terrible for this… grabbing a banana on my way to the gym…)
- During your workout, you only need water, unless you’re training at a reasonable intensity for over 90mins.
- Post-workout, your body is best prepared to receive & store carbs at 2-3xs quicker than at other times during the day. When taken as a liquid, your body will absorb it even quicker which is great for hydration.
And on that note… Let’s talk recipes! Here a couple that we played around with at the OXO2 with Hayley and John Lewis.
RED AMBULANCE RECOVERY SHAKE
Note from Hayley: “Packed full of antioxidants this alkalising shake is a great way to support muscle recovery. The turmeric provides additional anti-inflammatory support to reduce recovery times and have you back in training in no time at all!”
- 1/3 can coconut milk
- 100ml coconut water or plain water
- 1 banana
- 1 scoop whey protein powder
- 1⁄2 cup frozen berries
- 1 handful cos or romaine lettuce leaves (not iceberg as this is the lowest in nutritional value)
- 1-2 tsp Manuka Honey
- 1 tsp cinnamon
- 1 tsp turmeric
You may need to adjust the amount of coconut water or water, if it blends a little thick (or grab a spoon!)
GET YOUR GAME ON GREEN SMOOTHIE
Note from Hayley: “Protein-rich fruit and vegetable smoothies provide an easily bioavailable source of performance-enhancing nutrients: protein, electrolytes, B vitamins for energy and magnesium to support energy production in the mitochondria. The leafy greens and spirulina are also great alkalising agents which set you up for shorter recovery periods before you’ve even left the starting blocks. The inclusion of maca powder further supports adrenal function, helping you handle the pressure of the race.”
2 handfuls baby spinach leaves
300ml coconut water
1 1⁄2 cups fresh pineapple, cut into chunks 1 tsp coconut oil
1 scoop whey protein powder
1⁄2 tsp cinnamon
Manuka honey to taste
1 tsp maca powder (optional)
1 scoop spirulina powder (optional)
This is the one that I tried to make, but I think I went a bit overboard on the coconut oil, cos it wasn’t as good as others! Better luck next time, Steffi!
For info on the machines we used, try this selection on the John Lewis website.
Thank you to John Lewis, Talented Talkers, Hayley & Lottie for a great evening!
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