I have a quick recipe I’d like to share with y’all today… I get a lot of questions on whether I eat or drink something immediately post-workout. The answer is most definitely yes. It’s super important to replace the glycogen stores in your muscles within an hour of working out (30 minutes is even better!) I try to have a good mix of carbs and protein. Fat delays the absorption of the nutrients into your muscles, so I have my fats other times in the day, unless I’m just doing cardio. My favorite recipes almost always include coconut flour – I find that it gives a wonderful thickness to my shakes – the trick, though, is to blend for a little while longer than you typically would. Coconut flour absorbs liquids but it takes a little bit of patience…so if you want that super-thick shake, I suggest over-blending a bit!
Here’s my current favorite shake after a glorious sweat sesh, thanks to Fitfluential:
MUST FEED THE GUNS
1 container Smari Icelandic yogurt (I used vanilla)
1 packet Designer Whey Protein 2-go OR
1 scoop Designer Whey vanilla protein powder
1 cup almond or coconut milk
1-2 frozen bananas
½ cup canned pure pumpkin
2 tbsp. coconut flour
½ tsp xanthan gum
Ice, ice, baby!
Blend, sip & enjoy! This post-workout shake is so thick that sometimes I put it in a bowl and spoon it…anddd that sounded naughty.
What’s your favorite post-workout shake or meal?
After I sip my post-workout shake, I’ll usually have a substantial meal as well. This is just a quick fix for my muscles to refuel and build back up. I find that having something immediately post-lift also alleviates soreness sometimes as well. Except after leg day. Leg day DOMS have become a normality for me…I should probably invest in diapers for the two days following leg day.
Peace and love!