Three Smoothies For Recovery and Energy

Ilana Katz, MS, RD, LD

Exercising hard day after day tends to cause stiffness and soreness. Do you ever wonder if the food you consume after exercise can help you recover? As an athlete you have to not only decide what to eat to fuel optimally for the work out session, but also to ensure fast recovery following. People who strength train often question how much protein after a work outs aids in recovery. Endurance athletes often ask, how much carbohydrate will prevent chronic fatigue or glycogen depletion before the next training day.

Your body stores carbohydrates in very limited amounts in the form of glycogen, and during training glycogen gets used up fast. Recovery involves maximizing glycogen storage capacity, to be adequately prepared for the next work out, and to enhance muscle rebuild and restoration. The enzyme responsible for storing glycogen is elevated immediately after exercise. It remains elevated above normal levels for only a short window of time. It is therefore vital to take in an adequate amount of carbohydrates as soon after exercise as possible. Adding some protein to the post work out meal or snack enhances the glycogen uptake and aids in muscle repair. Foods eaten post exercise require just as much planning as your pre-workout meal. Consuming the appropriate foods and timing of post workout meals will improve your recovery and performance.

Blended drinks score the most points for providing those recovery nutrients. Not only are they easy, convenient, and nutritious for those on-the-go, the combination of calories, carbohydrates and protein can easily be adjusted to your individual needs. Overall nutritional recovery intake should include replenishment of calories burned during the training session in a ratio of about 3:1 carbohydrates to protein in a readily digestible format.

The ideal carbohydrate and protein combinations can be made using whey powder (for protein) and fruit, yogurt, milk (for the carbohydrate) and maybe some additional goodies like peanut butter, honey or almond extract (for taste).

Here are some great shake recipes to speed up your recovery times:

Green Tea Berry Smoothie

(makes 16 oz serving)

Approx. � cup water

1 green tea bag

1 Tbsp milled flaxseeds

� cup frozen mixed berries

4 oz low-fat vanilla yogurt

� cup cranberry juice

Honey to taste (optional)

Boil water, add teabag, let seep for 3 mins.

Meanwhile, Blend until smooth: flaxseed, berries, yogurt and juice.

Squeeze and remove teabag. Add tea to berry mix, and blend again until smooth. Adjust consistency with additional water, and add honey to taste, if desired.

320 calories 38g carbs 8g fat 2g sat. fat

14 mg chol 5g pro 13g fiber.

You got a Blackberry Message

(makes 16 oz serving)

� cup rawvoatmeal

� cup blackberries

2 T low fat plain yogurt

2 tsp vanilla whey protein powder

1 tsp ground flaxseed

4 � 6 ice cubes

Per serving = 375 calories, 12g protein, 36g carbs, 2 g fat, 8 g fiber, 34g sodium

Choco-nana

(makes 16 oz serving)

1 cup water

1 banana

2 T low fat vanilla yogurt

1 T chopped walnuts

1 tsp ground flaxseed

1 scoop chocolate whey protein powder ( � cup or ~ 110 calories)

6 - 8 ice cubes

Per serving = 370 calories, 15g protein, 45g carbs, 4 g fat, 4 g fiber, 200g sodium

Ilana Katz has a masters degree in dietetics with an emphasis in sports nutrition. Her work has ranged from elite to recreational athletes. She specializes in body composition and weight management specific to individual goals and needs.