Recovery Smoothies are one of the most popular ways to recover from exercise. They have been used for years in endurance sports like running and triathlon. However, they were not really developed until recently when the research into how to improve recovery was started. A few studies have shown that recovery shakes can increase performance during intense training sessions and reduce muscle soreness after workouts.
The problem with these types of drinks is that they are very expensive and many people do not have access to healthy food options while recovering from strenuous activities. Another drawback is that it takes time before your body gets accustomed to drinking them regularly. So, there is a need for something which can be consumed at any point in between training sessions or even just before doing so. That’s where post-workout smoothies come in!
Post-Workout Smoothies: How To Make Them?
A post-workout smoothie is basically a drink made with fruit juice or milk, ice cubes, and other ingredients such as nuts, seeds or other foods. These types of drinks are great because they provide nutrients immediately after exercise while still allowing your muscles to rest. They can also be eaten right away if desired.
There are no real rules when it comes to making these drinks. You can change the ingredients listed in most of these recipes to fit your own taste. Other than the milk and juice, you can experiment with different types of fruits, vegetables and even grains to make the drink appealing to you. As with all types of exercise, it is best to start slowly with the smoothies and add more complex ingredients as your taste buds adjust.
Recovery Drink Recipes
Banana, Honey, and Oat Smoothie
This is a popular recovery drink, which aims to replenish lost nutrients such as potassium, sodium and vitamin C. It also helps replace glycogen stores, which are depleted after a hard workout.
1 cup of milk
1 banana, sliced and frozen
2 tablespoons of honey
½ cup of oats
Add all of the ingredients to a blender and puree until smooth. Consume immediately.
Raspberry, Banana, and Oat Smoothie
This drink is high in carbohydrates, which are necessary for muscle recovery. It also provides the body with antioxidants, which help reduce free radical damage in your muscles.
Sources & references used in this article:
The Smoothie by GM Kevin – 2019 – 184.108.40.206
Recovering our ancestors’ gardens: Indigenous recipes and guide to diet and fitness by DA Mihesuah – 2020 – books.google.com
Chiropractic Health Blog by M Melton, NC Share – drschleper.com
Archive for November, 2012 by LK Wooliever – vt-fiddle.com