Archive for the 'recovery foods' Category

Mar 10

Recovery Drink 101

What’s the best recovery drink? The answer is actually pretty complicated. There is no such thing as a one-size-fits-all post workout beverage.

Dec 17

Turtle Bark

Need a last minute dessert that’s easy, gluten free and drenched in chocolate? You’re welcome.

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…

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: 4 1 cup steel cut oats4 cups water¼ teaspoon kosher salt½ cup dried cranberries½ cup chopped dried apricotsCinnamon-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: 225Total Fat:  3 gramsSaturated Fat:  1 gramCarbohydrate:  46 gramsFiber:…

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 powder Combine 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


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Recovery Drink 101
Sunday, March 10th, 2019

What’s the best recovery drink? The answer is actually pretty complicated. There is no such thing as a one-size-fits-all post workout beverage. Hydration is important no matter what but how you exercise, when you exercise, and what you eat can dictate which drink you should be reaching for.

Water

There’s no disputing the importance of good old H20. Aqua should remain your primary vehicle for hydration ALL. DAY. LONG. With proper fueling, water may be all you need during and after shorter duration workouts.

Chocolate Milk

Pressed for time and don’t want to miss your recovery? Chocolate milk can buy you some time as a snack until that meal is upon you. Chocolate milk is one stop shopping for the fluid, electrolytes and macronutrients (carbs and protein) that your body desperately needs following a workout. Chocolate milk also offers up calcium and vitamin D – important bone building nutrients most folks don’t get enough of.

Electrolyte Mix

I’ll set the scene – you had an intense, sweaty workout and you are notably dehydrated (i.e you feel super drained and your pee is bright yellow). You were able to have a proper recovery meal but want to get some extra electrolytes to help replenish sweat losses and fortify that post workout muscle recovery. Add some electrolyte powder to your water bottle and get to sipping during those critical post workout hours. These types of products are almost always sweetened with artificial sweeteners (and that includes things like monk fruit and stevia). Since everyone tolerates these ingredients differently, be on the look out for any tummy issues and choose a product you digest comfortably.

Protein Shake

Resort to supplemental protein when your workout ends at a nontraditional meal time. While food is always preferred, shakes can offer up a good option for workouts that end between meals or late in the evening. There is such a thing as too much when it comes to the doses of many popular powders, 30 to 40 grams of protein is all you need (because it’s all you can use!). LOOK for a good quality protein powder – NSF certified is preferred! And don’t skimp on the carbs, your muscles can’t use the protein without them. Blend/shake with a carb-rich liquid or eat carbs along with your shake.

Sports Drink

This is not a sponsored post but there’s a reason I am on the Gatorade Sports Science Institute Speakers’ Bureau – I believe in it! Sports drinks offer the ideal combo of optimally absorbable carbs (they aren’t all so easy to absorb), electrolytes and fluid! Because of these offerings, sports drinks may come in handy before, during or after a workout. Reach for a sports drink for longer duration activities (it is my go-to for ½ marathon training) and/or when the conditions are hot and humid and sweat losses are fierce. When using sports drink as part of your recovery routine, be sure to get some protein in along with it!

There you have it. Take advantage of ALL of these options to truly give your body what it needs after workout. Proper recovery helps to ensure you can get the most out of the NEXT time you train.

 

 

Posted by Dana White  /  Filed under Nutrition News, recovery foods, Sports Nutrition  /  Comments: 0



Turtle Bark
Monday, December 17th, 2018

Need a last minute dessert that’s easy, gluten free and drenched in chocolate? You’re welcome. You can find prepared caramel sauce at most grocery stores – Trader Joe’s and Stonewall Kitchen are my favorite brands but it’s so worth it to make your own – only takes about 10 minutes. For a quick hack you can also melt caramel candies in the microwave!

Turtle Bark

Makes 36 pieces

24 ounces semisweet chocolate

6 ounces pecan halves

1 cup gluten free shortbread cookies, crushed

1/2 cup salted caramel sauce (DIY with this recipe from Sally’s Baking Addiction)

Coarse sea salt

Melt chocolate in the microwave or over a double boiler. While chocolate is melting, toast pecans in a dry pan over medium-high heat for about 3 minutes, just until fragrant (keep a close eye on them so they don’t burn). Once chocolate is melted, evenly spread on to a parchment lined baking sheet. Sprinkle with toasted pecans and shortbread cookies. Drizzle with caramel sauce and sprinkle with 1 to 2 teaspoon of sea salt. Allow to set until the chocolate is hardened. Pop in the fridge or freezer for faster setting. Once completely hardened, break into pieces.

Nutrition per serving: calories: 156; total fat: 10g; saturated fat: 4g; carbohydrates: 17g; protein: 2g; sodium: 134mg; fiber: 1g

Posted by Dana White  /  Filed under Just Yummy, Kid-Friendly, recovery foods, Seasonal Goodies  /  Comments: 1



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 Dana White  /  Filed under Just Yummy, Kid-Friendly, recovery foods, Sports Nutrition  /  Comments: 0



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

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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 Dana White  /  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 Dana White  /  Filed under Just Yummy, Nutrition Month, recovery foods  /  Comments: 0



Very Cherry Protein Shake
Monday, November 30th, 2015

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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 Dana White  /  Filed under Recipes, recovery foods, Sports Nutrition  /  Comments: 0



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