Archive for the 'recovery foods' Category

Dec 23

Gingersnap Smoothie

Spices like ginger and cinnamon help with digestion and blood sugar control. Sip on this shake after a meal or add a scoop of protein powder for recovery snack.Serves: 1 

½ frozen banana3 graham crackers1 teaspoon ground ginger1 tablespoon honeyPinch cinnamon1 cup vanilla soy milk
Combine ingredients in a blender – blend until smooth. 
Nutrition Information Per Serving Calories: 324Total Fat:  6 gramsSaturated Fat: 1 gramCarbohydrate: 60 gramsFiber:  3 gramsProtein:  9…

Aug 15

Sports Nutrition Basics: Recovery Foods

Watching the Olympics gets me even more fired up for my workouts. While I’ll never be an Olympic athlete, it is still important to fuel my body properly before and after exercise.  Recovering with the right foods after every session is vital to keeping muscles strong and healthy. It also helps replenish energy stores so I have plenty of energy for the next round of activity. If you want to…

Mar 27

Overnight Steel Cut Oats

Mix up this oatmeal in the crock-pot before bed and wake up to a hot breakfast.Serves: 41 cup steel cut oats4 cups water¼ teaspoon kosher salt½ cup dried cranberries½ cup chopped dried apricotsCinnamon-sugarEquipment: slow-cookerCombine ingredients in a slow-cooker and stir. Set to low and cook for 8 hours. Serve topped with cinnamon-sugar.Nutrition Information Per Serving Calories: 225Total Fat:  3 gramsSaturated Fat:  1 gramCarbohydrate:  46 gramsFiber: 6 gramsProtein:  5 gramsSodium: 81…

Nov 30

Very Cherry Protein Shake

Cherries are loaded with cell-protecting and inflammation-fighting anti-oxidants. Research indicates that tart cherry juice aids with muscle recovery after exercise.1 cup frozen pitted cherries1 cup tart cherry juice1 cup water1 scoop vanilla protein powderCombine ingredients in a blender – blend until smooth. Nutrition Information Per Serving Calories: 307Total Fat:  0 gramsSaturated Fat:  0 gramsCarbohydrate:  57 gramsFiber:  3 gramsProtein:  23 gramsSodium:  199 milligramsCholesterol:  0 milligrams


Affiliations

Healthy Eats

Latest on Twitter

Like us on Facebook

Gingersnap Smoothie
Friday, December 23rd, 2016

Apple Pie Shake


Spices like ginger and cinnamon help with digestion and blood sugar control. Sip on this shake after a meal or add a scoop of protein powder for recovery snack.

Serves: 1 


½ frozen banana
3 graham crackers
1 teaspoon ground ginger
1 tablespoon honey
Pinch cinnamon
1 cup vanilla soy milk


Combine ingredients in a blender – blend until smooth. 

Nutrition Information Per Serving
Calories: 324
Total Fat:  6 grams
Saturated Fat: 1 gram
Carbohydrate: 60 grams
Fiber:  3 grams
Protein:  9 grams
Sodium: 192 milligrams
Cholesterol:  0 milligrams



Posted by admin  /  Filed under Just Yummy, Kid-Friendly, recovery foods, Sports Nutrition  /  Comments: 0



Sports Nutrition Basics: Recovery Foods
Monday, August 15th, 2016

fontcandy

Watching the Olympics gets me even more fired up for my workouts. While I’ll never be an Olympic athlete, it is still important to fuel my body properly before and after exercise.  
Recovering with the right foods after every session is vital to keeping muscles strong and healthy. It also helps replenish energy stores so I have plenty of energy for the next round of activity. If you want to recover better, reach for these five foods.

1.    Peanut Butter
Grab this budget-friendly fuel any time of day. Spread on apples, whole grain crackers or enjoy a couple of spoonfuls whirled into a smoothie.

2.    Eggs
Finish up an early morning workout with a veggie-filled omelet or egg sandwich on whole grain bread. Don’t skip the yolks – they contain antioxidants, vitamins, minerals and just as much protein as egg whites.

3.    Tart Cherry Juice
This sweet and sour juice has been found to help fight inflammation and rejuvenate tired muscles. Use in smoothies, teas, and ice pops.

4.    Canned Fish
Canned salmon and tuna offer protein plus inflammation fighting omega-3 fats. Keep a few cans on hand for a healthy meal in minutes like these Sriracha Lime Salmon Collard Wraps.

5.    Greek Yogurt
For post workout protein Greek yogurt is the way to go, it’s versatile, creamy, lower in lactose and offers a dose of bone-building calcium. Choose a yogurt like Chobani (my nutrition partner), it’s made with non-GMO ingredients and contains double the protein of regular yogurt, making it ideal for recovery. Enjoy topped with granola and fruit or make this all-star shake….


TART CHERRY RECOVERY SHAKE
This shake is perfectly balanced with the proper proportions of carbs and protein for recovery. This recipe makes a big serving, cut in half for a snack-size portion. 

Serves: 1

1 cup frozen pitted cherries
1 cup tart cherry juice
1 cup water
2 teaspoons honey
1 container Chobani nonfat plain Greek yogurt



Combine ingredients in a blender – blend until smooth.

Nutrition Information Per Serving: Calories: 360
; Total Fat: 0 grams
; Saturated Fat: 0 grams
; Carbohydrate: 75 grams; 
Fiber: 3 grams; 
Protein: 18 grams
; Sodium: 100 milligrams
; Cholesterol: 10 milligrams



Posted by admin  /  Filed under Recipes, recovery foods, Sports Nutrition  /  Comments: 0



Overnight Steel Cut Oats
Sunday, March 27th, 2016

Slow Cooker Oats

Mix up this oatmeal in the crock-pot before bed and wake up to a hot breakfast.

Serves: 4

1 cup steel cut oats
4 cups water
¼ teaspoon kosher salt
½ cup dried cranberries
½ cup chopped dried apricots
Cinnamon-sugar

Equipment: slow-cooker

Combine ingredients in a slow-cooker and stir. Set to low and cook for 8 hours. Serve topped with cinnamon-sugar.

Nutrition Information Per Serving
Calories: 225
Total Fat:  3 grams
Saturated Fat:  1 gram
Carbohydrate:  46 grams
Fiber: 6 grams
Protein:  5 grams
Sodium: 81 milligrams
Cholesterol: 0 milligrams



 

Posted by admin  /  Filed under Just Yummy, Nutrition Month, recovery foods  /  Comments: 0



Very Cherry Protein Shake
Monday, November 30th, 2015

fontcandy

Cherries are loaded with cell-protecting and inflammation-fighting anti-oxidants. Research indicates that tart cherry juice aids with muscle recovery after exercise.

1 cup frozen pitted cherries
1 cup tart cherry juice
1 cup water
1 scoop vanilla protein powder

Combine ingredients in a blender – blend until smooth.


Nutrition Information Per Serving
Calories: 307
Total Fat:  0 grams
Saturated Fat:  0 grams
Carbohydrate:  57 grams
Fiber:  3 grams
Protein:  23 grams
Sodium:  199 milligrams
Cholesterol:  0 milligrams




Posted by admin  /  Filed under Recipes, recovery foods, Sports Nutrition  /  Comments: 0



Receive updates from Dana White Nutrition!