Recipes to Fuel Your Workout & Recovery

Foods & Fitness

Whether you are a fitness junkie or just starting a workout program, you’re going to need a plan for healthy eating and hydration. Sports nutrition helps fuel exercise and promotes rapid recovery. You need to start hydration and healthy eating 30 minutes to 3 hours prior to exercise. In addition, if your exercise is more than an hour in duration, you need to make sure you are continuing to hydrate. And after exercise, to promote recovery, you will need to continue hydrating and replacing electrolytes and protein.

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Foods to Refuel your Muscles:

  • Chocolate Milk
  • Fruit and Yogurt Smoothie
  • Granola and Yogurt
  • Cheese and Whole-Grain Crackers
  • Cottage Cheese and Fruit
  • Peanut Butter Sandwich on Whole-Grain Bread
  • Apple and Peanut Butter

Here’s a favorite recovery smoothie recipe. Greek yogurt and nut butter boost protein, and ground flaxseed adds omega-3s in this fresh fruit smoothie recipe. Use ice cubes if you like a frosty smoothie, or opt for water if you don’t want it so cold.

Strawberry-Banana Protein Smoothie

Serves 1.

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All you need:

1 cup fresh or frozen hulled strawberries

1/2 medium banana

1/2 cup fresh or frozen diced mango

1/2 cup nonfat plain Greek yogurt

1 tbsp natural nut butter, such as cashew or almond

1 tbsp ground flaxseed (flaxmeal)

1/4 tsp vanilla extract

4 ice cubes or 1/2 cup water

All you do:

Combine strawberries, banana, mango, yogurt, nut butter, flaxmeal, vanilla and ice cubes (or water) in a blender. Puree until smooth.

Nutrition Facts per serving: 359 calories, 14g fat, 2g saturated fat, 6mg cholesterol, 85mg sodium, 46g carbohydrates, 10g fiber, 19g protein.

 

About the author.hyvee mankato, physical therapy mankato

Holly Ellison, RD, LD | Riverfront Hy-Vee Dietitian

507.625.1107 | HEllison@hy-vee.com

2019-07-01T20:16:33+00:00