Stardate: 15th January, 2017
What’s in your post-workout shake?
A lot of people find the planning and execution of this meal confusing: an exercise unto itself, taken to extremes.
Either, their shakes:
- nutritionally, are akin to a sugar-laden milkshake
- are only protein powder
- are only fruit and ‘super foods’ (mostly sugar, plus sugar, plus a hard-to-pronounce additive)
- are a smorgasboard of foods considered ‘healthy’, that taste HORRIBLE (and digest equally horribly) in combination, and are thus not a sustainable meal.
Your postworkout smoothie should provide the substrates necessary to facilitate the shift into recovery mode. It should provide adequate protein, some fatty acids, and (depending on your goals, and diet over the course of the day) some carbohydrate. My personal preference as well, is some fibre. Additionally, it should not take your over your daily caloric allotment. Neither should it cause gastric distress (- the latter being a heavily neglected point, as many people believe that farting away their lives after a shake is just part of the process. It isn’t. Shouldn’t be rather).
Personally, I believe every ingredient should have a purpose.
Take @jaysmilezz’s smoothie this morning as an example.
1. whey protein
…rich in Branch Chain Amino Acids, particularly Leucine, which promote muscle growth. It may help to reduce systemic inflammation, and aide in inflammatory conditions such as IBS.
2. natural peanut butter
…contains healthy fats, some protein, fibre, antioxidants, and it’s effing delicious.
3. hemp seeds
…excellent source of healthy fats, some protein, may help to balance our hormonal profile… and adds great texture.
…rich in antioxidants, and fiber. May help to lower cholesterol.
5. flax meal
…high in fibre, low in carbohydrates, may improve the condition of skin and hair. Also, may help with post-meal satiety.
…PACKED with micronutrients. Honestly, this space isn’t big enough to delve into this nutritional powerhouse.
7. sunflower seeds
…rich in bone-strengthening nutrients such as calcium, magnesium, and copper… as well as selenium and numerous phytochemicals. Sunflower seeds may improve mood, as well as thyroid health.
8. coconut milk
…great source of lauric acid, which is both antibacterial and antiviral in effects. This fatty acid may also improve cholesterol levels, and be cardioprotective.
…helps with digestion, and eases gastric distress. Additionally, it may help reduce exercise-related muscle soreness.
…may improve cognitive function, reduce insomnia, aide digestion, increase immune system function, and aide in detoxification of the body. Also, it’s sexy and delicious. Believe that.
11. vanilla extract
…antioxidative and anti-inflammatory activity. Also, tastes effing amazing.
12. non-caloric sweetener and angostura bitters (optional)
…These are optional ingredients. I like them, because bitters (- namely the main ingredient: gentian) can aide in digestion. The multiple herbs and spices therein can also have very positive effects (- AND, they add an amazing flavour profile). The major drawback however, is that it is infused with ethanol. So, it may not be suitable for people who are restricting alcohol and ’empty’ calories. Additionally, non-caloric sweeteners are a matter of preference. Many theorists disagree on the ‘healthiness’ of their addition. But they serve our purpose in moderation.
We’ve tonnes more easy recipes over at getnarked.net too.
Check ’em out.
Yours in fitness,
– Corey Springer
Apollo Fitness Barbados