Post Workout Chocolate Banana Smoothie

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Ingredients

  • 1 large frozen banana
  • 1 tablespoon almond butter
  • 1 cup almond milk
  • 1/2 scoop of your favourite chocolate flavoured protein powder (about 10g protein)
  • 1 tablespoon organic cacao powder
  • 1 tablespoon ground flax seeds

Blend until rich and creamy, and then enjoy your all-natural post workout smoothie with the ideal 3:1:1 ratio of carbs/protein/fat. This smoothie provides easily digestible carbohydrates to quickly replenish the glycogen stores within your skeletal muscles, protein for optimum muscle repair and recovery and healthy fats to reduce muscle and joint inflammation.

A Closer Look at the Ingredients: If you don’t follow up your workout with the right intake of macronutrients, your body won’t be able to stop the breakdown of muscle proteins and refuel itself. After a workout, you need protein to help repair and rebuild muscles, carbs to replenish glycogen stores and some healthy fat to reduce muscle and joint inflammation. If you go low-carb for your post-workout meal, your glycogen-depleted body may actually break down muscle tissue to fuel itself. With the right ingredients, a healthy smoothie can jump-start recovery by providing carbs, protein, essential fatty acids, electrolytes, and antioxidants. Give your body the nutritional support it needs and refuel, repair and rehydrate within 30-60 minutes of completing your workout.

Bananas:

The unique mix of vitamins, minerals, and low glycemic carbohydrates in bananas has made them a favourite fruit among endurance athletes. Bananas are a good source of potassium which can help to prevent muscle cramps. Bananas are a very good source of vitamin B6 and a good source of manganese (great for the joints), vitamin C, potassium, dietary fibre, biotin, and copper. 1 large banana contains approximately 30 g carbohydrates.


Almond Butter (Almonds):

  • high in health-promoting monounsaturated fats
  • good source of magnesium: when your body has sufficient magnesium, veins and arteries relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body, which aids in recovery
  • good source of potassium: an important electrolyte involved in nerve transmission and the contraction of all muscles
  • ounce for ounce, almonds are one of the most nutritionally dense nuts
  • as well as providing an array of powerful flavonoids, almonds are among the richest sources of vitamin E in the diet, an antioxidant which helps to displace free radicals which can cause damage to muscles, tissues and cells
  • almonds are a very good source of manganese and copper, two trace minerals that are essential cofactors of SOD (a key oxidative enzyme called superoxide dismutase) which disarms free radicals produced within the mitochondria and helps to keep your energy flowing
  • good source of riboflavin, protects oxygen-based energy production

Almond Milk:

  • Since almond milk is made from almonds, most nutrients that can be found in almonds are also present in almond milk (see above)
  • healthy alternative to cow’s milk

Protein Powder:

  • helps to rebuild and repair muscles & tendons damaged during training
  • helps to satisfy your hunger after a workout
  • essential vitamins and minerals
  • good source of fibre

Organic Cacao Powder:

  • one of the best natural sources of magnesium, helps fatigued muscles to relax
  • provides a vast array of nutrients and minerals including potassium, iron, proteins, carbohydrates and fibre

Flax Seeds:

  • high omega-3 fatty acid content
  • flaxseeds are the number one source of lignans (fibre-like compounds)
  • mucilage (water-soluble, gel-forming fibre) that can provide special support to the intestinal tract and helps prevent the stomach contents from emptying too quickly, thereby improving absorption of certain nutrients
  • antioxidant and anti-inflammatory benefits

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