LIQUIDRECOVERY REMEDIES
Struggle to get enough nutrients on board post-workout? Then you need one of this month’s recovery recipes, designed to flood your body with the good stuff…
Four nutrient-dense, easily-digested recipes for when you can’t stand solids.
Recovery nutrition is one of the most important parts of your training. After a heavy session, consuming the right nutrients can be pretty tough, but many people just can’t stomach anything solid. That’s why this month I’ve put together four ‘liquid’ recovery ideas.
Nailing your post-workout routine can not only benefit your immune system and help avoid injury, it can also reduce fatigue and keep your muscles in optimum condition. The trick is to take on enough carbohydrate to replenish your energy stores so you have enough fuel for subsequent sessions, especially if training on consecutive days. Protein, too, is essential to promote muscle repair, and electrolytes, in the form of calcium, sodium, magnesium and potassium, to
replace the minerals you’ve lost through sweat.
First up, a deliciously refreshing Chilled beetroot soup. Classed as one of the ‘10 most antioxidant vegetables’ and packed with calcium, iron and vitamin C, beetroot is a nutritional powerhouse for athletes. According to a growing body of research, consuming beetroot, especially in its liquid form, can enhance our strength and endurance as it increases oxygen flow around the blood.
Next, a reviving and extremely photogenic bowl of goodness to add to your recovery repertoire – a Frozen blueberry smoothie bowl. With an excellent balance of protein and carbohydrates, this smoothie will help to replace energy levels and repair muscles. It’s also rich in vitamin C, healthy fats (from the chia seeds and almond butter) and minerals, such as calcium and potassium to send you on that road to recovery.
If you return from your workouts craving savoury over sweet, this Tomato chilli zinger will rehydrate as well as boost your five-a-day intake. Loaded with vitamins, electrolytes and the powerful antioxidant lycopene, tomato juice is well worth including in your everyday diet. Red peppers, too, are super healthy, containing even more vitamin C than oranges. And that means a boost to your immunity.
Lastly, I hope you enjoy my satisfying Tropical power punch with ginger and turmeric. Packed with carbohydrate, protein and all the electrolytes, with the added antiinflammatory benefits of ginger and turmeric, this smoothie really does punch above its weight. Enjoy!