In this fast pace lifestyle that us city rats are living, we are always on the go. Many of us do not cook due to time constraints and eating healthy outside can be rather costly. I myself would normally be out every weekday night either to climb, yoga, attend classes or meet friends. So I would grab a quick bite in between to ensure I have enough energy to last throughout the day. Recently I have been trying out this delicious smothie recipe that you can vary the ingredients for. And it gives you the nutrients you need for a meal, or even right after an intensive workout session. I have been trying this out for 2 weeks daily and with fresh ingredients used, it has been leaving me refreshed after each intake.
Dwelling a little on the post workout meal. As an economics major, I would love to have the optimal return on the time invested on every workout. For this to work, you need to give your body the raw materials it needs, namely protein and carbohydrates.
- Carbohydrates // Research has shown that a carbohydrate intake of 0.8 to 1.2 grams per 1 kilogram of body weight maximizes glycogen synthesis and accelerates protein repair. So, unless you’ve had a very long, intense workout, personally 0.8g/kg is recommended as excess carbohydrate can be converted to bodyfat. (van Loon et al 2000a)
- Proteins // Researchers have used anywhere from 0.2g – 0.4g of protein per 1 kilogram of body weight to demonstrate the effectiveness of adding protein to a post-workout carbohydrate drink (van Loon et al 2000b, Roy et al 1998).
While your post-workout meal should be carbohydrate and protein rich, this meal should be fat free and it is also absolutely crucial that you consume your post-workout meal immediately after exercise, preferably within 1/2 an hour.
With that said, I have been trying a recipe from McKel Hill. This smoothie is literally a meal in a glass, it is so easy to consume, tastes amazing and is incredibly nutrient dense especially with the options listed from below. All you have to do is choose from the following to make this “equation” work for your goals. Simple and delicious.
20-MINUTE SMOOTHIE = 2-3 CUPS RAW SPINACH + 1/2 CUP LIQUID + 1 CUP FRUIT + 1 SERVING OF HEALTHY FAT + 1 SCOOP OF PROTEIN POWDER (OPTIONAL).
- Fruits // frozen pineapple, mango, apple, pear, frozen banana, strawberries, blueberries, cherries, kiwis, papaya
- Liquid // almond milk, nut milks of your choice, water, coconut water, soy milk
- Protein // 1-2 tablespoons of spirulina, Vega Sport, or Plant Fusion for a boost in protein (especially if this is post workout).
- Healthy fat // 1-2 tablespoons of almond butter/nut butters you enjoy, 3 tablespoons of hemp seeds, 1/4 cup of almonds/cashews/walnuts, 2 tablespoons chia seeds, 1/2 avocado, 1-2 tablespoons of coconut oil, etc.
- Additional ingredients // you can always choose to add dates or stevia to sweeten, or chia seeds, flax seeds, oatmeal, etc. to make this more hearty.
20-MINUTE SPINACH SMOOTHIE
WHAT DO YOU NEED
- 2-3 cups raw spinach
- 1 cup frozen banana (Fruit)
- ½ cup water (Liquid)
- ½ cup ice, optional
- 1 tablespoon almond butter (Healthy Fat)
- 1 tablespoon spirulina powder (Protein), optional
- 1 date, pitted (Additional Ingredients)
- 1 scoop of plant-based protein powder (Protein), optional
STEPS TO YOUR MEAL
- Simply combine all the ingredients in a high-speed blender until thick and creamy. Adjust your desired thickness accordingly by adding or removing ice or liquid.
– Yee Siying (200hr Weekend YTT Jul 2015)