Citrus Post-Workout Recovery Superfood Smoothie
After a workout, the last thing I want to do is eat a meal or energy bar. Yet, studies show proper nutrient timing after a workout can help reduce inflammation, build muscle, and speed recovery. Smoothies have always been my go-to for easy nutrition after exercise. This simple and delicious green smoothie is packed with evidence-based ingredients to provide the nutrition support needed after an intense workout. Enjoy!
Download The Recipe Here:
About the Ingredients:
· Pineapples may reduce the time it takes to recover from surgery or exercise. This is largely due to the anti-inflammatory properties of bromelain. Proteases like bromelain are believed to speed up the recovery of damage caused by strenuous exercise by reducing inflammation around the damaged muscle tissue
· Spinach one gram per kilo has alleviating effects on known markers of oxidative stress and muscle damage. Spinach is a great source of nutrients that reduce inflammation and may make it faster for your body to recover. In addition to Vitamin E, the greens are a great source of anti-inflammatory compounds, B vitamins, and omega-3 fatty acids.
· Protein intake greater than the recommended dietary allowance (RDA) which is 0.36 grams/pound of bodyweight per day (0.8 gram/kilogram/day) have been shown to help those performing resistance-training exercises maintain protein balance, build muscle mass, and improve body composition, Although daily protein requirements vary among individuals, consuming 15–25 g of protein within 1 hour after exercise can maximize the muscle rebuilding and repair process.
· Chia seeds and flaxseeds help are exceptionally high in fiber and omega-3 fatty acids. Studies have shown that omega-3 fatty acids, particularly the long chain variety EPA and DHA, may reduce inflammation, swelling and stiffness in the muscles and assist healing after intense workouts
· Powdered Ginger was found to be a clinically effective pain-reducing agent. Ginger has also been associated with relieving the day-to-day progression of muscle pain that comes with a high-load exercise protocol when used as a daily supplement.
· 1 cup water
· 1 peeled medium-sized orange or 2 clementines
· 1 cup of frozen pineapple
· 2 cups frozen spinach
· 20 gram vegan vanilla protein
· 1 Tbsp Chia Seeds
· 1 Tbsp Ground Flaxseed
· 1 tsp Powdered Ginger
· 1/4 tsp ground turmeric
1. Add water, spinach, orange & pineapple to blender. Blend together until smoothie & creamy.
2. Add chia seeds, flaxseeds, ginger, turmeric and protein to blender. Blend until even distribution.
3. Pour into glass and serve immediately or store in fridge with lid until ready to drink.
4. Tips: Want to have a creamier smoothie or feel fuller for longer? Add a 1/2 cup frozen avocado.
Download The Recipe Here:
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