One of the biggest changes I have made to my training this season has been my focus on nutrition. Through a series of tests and trial and error experiences I have learned that my body burns a high rate of calories on a regular basis and an even higher amount during exercise. In order to not just train everyday , but TRAIN EFFECTIVELY everyday, you need to ensure that you are recovering properly. A huge part of this recovery is proper nutrition, especially what you consume shortly after your workout.
After every workout I make sure to take in some type of recovery drink as soon after completion as possible. If I’m not heading home I will take something like Fluid Recovery along with me. My favorite though is when I know I’m going home to that delicious smoothie. I’d be lying if I said there weren’t times when I have thought about it during a workout and used it to push myself to the end just for the reward.
I have a tendency to lack in the area of diligence quite frequently; however, I have found something that not only tastes fantastic but has shown to be substantially helpful in my training: Recovery Smoothies! If you can’t stay consistent with this then I don’t know what to tell you.
As soon as you get home, grab the blender and follow along:
1. Break up and toss in a full banana
2. Add a cup of frozen fruit (anything from cherries, strawberries, blackberries or blueberries)
3. Toss in a large scoop of peanut butter. I prefer just plain old creamy, but feel free to use organic or whatever you like.
4. Top it off with a couple scoops of protein powder. This can come in a few varieties. Some people prefer Whey or Soy. I tend to go with one that has a blend of those and other sources.
5. Finally, pour in enough milk to allow it to blend smoothly.
My mouth is watering just thinking about it. This incredibly easy to make smoothie has done wonders for me. I feel MUCH better after workouts and am able to sustain more energy throughout the day. I’m not dragging at work and have no trouble getting through my evening workouts on the days where I have to do doubles.
Within an hour, follow this shake, or a recovery drink of your choice, with a well portioned, balanced meal and you should see significant improvements in your recovery and workouts on subsequent days.
Written by Paul Jesse
Published: Feb 02, 2009