How To Make The Best Post- Workout Smoothie To Speed Recovery
Written by: Shelby Torrese - Aug. 28, 2019
Knowing how to properly fuel your body after a workout can significantly help or hinder the impact of your sweat sesh. If you feel like the effort is there but the results aren’t, it might be time to take a look at how you’re recharging. Specifically, what you’re recharging with.
Our post-workout smoothie recipe provides everything the body needs to replenish itself. By including carbs, protein and BCAA’s (branch-chain amino acids) this post-workout shake will help to repair all of the microdamage that exercising causes to muscles. It’s a win-win, too, because it’s nutritiously packed with whole foods and so, so tasty!
3 Benefits Of Drinking A Post- Workout Smoothie
- Replenishes your muscles—When we exercise, we use our body’s glycogen stores for fuel. By sipping on foods and supplements post-workout that help to rebuild those glycogen stores and increase muscle protein synthesis, you help your body recover as well as stimulate new muscle growth. Think of it as refueling your car—you don’t want to wait until you’re stranded to gas up. A good post-workout protein shake should provide carbs and proteins to help this important rebuilding process.
- Fights inflammation—Because exercising triggers the production of free radical molecules, it’s important to counter the inflammation caused by powerful antioxidants. Free radicals are a result of oxidation—a process that speeds up aging and causes inflammation, among other degenerative processes. Free radicals are ‘unstable’ atoms that are missing an electron. When we exercise (cause free radicals) and don’t provide our bodies with those missing electrons post-exercise (available via antioxidants), we may be causing our bodies more harm than good. This is another major reason why post-workout protein shakes are so important!
- Boosts electrolytes—If you’ve ever felt dizzy or experienced brain-fog after a workout, you’ve likely experienced a depletion of electrolytes. Electrolytes have a number of tasks such as regulating nerve and muscle function, helping to rebuild damaged tissues, and of course, hydrating the body. A post-workout smoothie won’t necessarily hydrate you (so be sure to drink plenty of water!) but with proper electrolytes, it will help to keep your neuromuscular functions performing as they should.
How To Speed Recovery After A Workout
Not all post-workout shakes are created equally, and they shouldn’t be! The way you recover and re-fuel should depend on the type of workout completed. Luckily for us, SkinnyFit has a variety of products that fit the bill for just about every style of training. Between our Repair & Recover supplement and Super Youth, you get all the nutrients necessary to get the results you want without sacrificing a healthy recovery process.
After cardio: Carbs, BCAAs
- Cardio is a fun and great way to lose fat, but your favorite dance class may also be causing you to burn muscle. Consuming carbohydrates post-cardio will help to replenish the used-up glycogen stores that we previously mentioned. This refueling helps to re-energize the body and avoid feeling fatigued after a hot and heavy cardio session.
- BCAA’s (branched-chain amino acids) make up around 35% of our body’s muscle protein and consist of three main amino acids – leucine, isoleucine, and valine (all of which are in Repair & Recover!). By consuming these three essentials in your next post-workout smoothie, you are helping your body to minimize protein breakdown, a.k.a. muscle breakdown.
After weights: Protein, BCAAs
- Weight lifting, whether moderate or intense, causes microtears to our muscles. Because muscles are made up of protein filaments, it is important to replenish our body with healthy and adequate amounts of protein post-weights. This will reduce muscle protein breakdown, and is even said to enhance body composition as well as overall performance.
- Leucine, isoleucine, and valine (those important BCAA’s) are also, of course, important for post-weight lifting. Since we are looking to minimize damage and degeneration of muscles, SkinnyFit Repair & Recover is especially great for a post-workout protein shake since it contains all three BCAA’s as well as Carnitine l-tartrate. Carnitine l-tartrate helps to remove harmful free radicals by acting as an antioxidant via ingestion.
For weight loss: Carbs, protein, soluble fiber, BCAAs
- Spoiler: carbohydrates are good for you! When consumed via whole foods, and in proper amounts, carbohydrates are a great way to replenish the body’s energy system. When trying to lose weight, you don’t want the body to hit survival mode. This happens when you’re not properly nourishing the body, and then it begins to start retaining more water and slowing down your metabolism.
- Protein is just as important for weight loss as it is for bulking. Even when you’re trying to produce lean muscle mass, you want to get a sufficient amount of proteins to ensure you’re not losing muscle instead of fat.
- When on a weight loss journey, curbing cravings can be the most difficult part. Soluble fiber naturally reduces the level of hunger hormones produced, making it a wonderful and natural appetite suppressant. Adding soluble fiber to a delicious post-workout smoothie is a great way to help tame a sweet tooth.
- BCAA’s again! Yes, these powerful essential amino acids have been said to improve fat metabolism. There have also been studies that show BCAA’s encourage an hourglass shape, reducing the waist to hip ratio. No matter what your goals are, BCAA’s are an important part of any fitness journey.
Post- Workout Smoothie Recipe
- 1 scoop SkinnyFit Repair & Recover
- 1 scoop SkinnyFit Super Youth, unflavored
- ½ cup blackberries
- 1 banana (frozen)
- ¼ cup oatmeal
- 2-3 tbsp unsweetened Greek yogurt (for thickness)
- Almond milk as needed
- 1/2 cup ice
- Starting with the Greek yogurt, pour all ingredients into a blender and blend.
- Add almond milk as needed or until you've reached your desired consistency.