July 08, 2009
Nutrition Tips For Fueling Your Workout Recovery
By Rebecca Scritchfield
Refuel with Chocolate Peanut Butter Smoothies After Workouts
A cool refreshing smoothie is one of the best post-workout snacks during these hot summer months. After a long hard work out your body needs fluids and nutrients; this is the perfect way to easily combine the two!
If you exercise longer than 20-30 minutes, your muscles begin to deplete their glycogen stores (carbohydrates). This is why refueling within half an hour after exercise is so important; finding something with carbohydrates and protein helps replenish this energy and build muscle. In the recipe below, carbohydrates come from the milk, yogurt, chocolate syrup and the banana. Including protein will help maintain and build muscles. The protein sources shown here are milk, yogurt and peanut butter.
For hydration purposes, it’s important to keep electrolytes in balance. These are mostly lost through sweat. Make sure you drink enough water before a run, and be sure to hydrate afterward as well. The banana provides the electrolyte potassium, which also helps prevent sore muscles. The peanut butter and milk provide sodium, which helps the body keep a healthy balance of water in its cells.
Try this easy smoothie recipe to refuel with carbs and protein, and replenish electrolytes and fluids after your next work out!
Chocolate Peanut-butter Smoothie (makes 2 servings)
- 1/2 cup skim milk
- 2 tablespoons chocolate syrup
- 2 tablespoons creamy peanut butter (JIF)
- 2 sliced ripe bananas
- 4-ounces Greek yogurt (fat-free)
Nutrition Information (per serving)
- Calories - 315
- Carbohydrates – 50 g
- Protein – 13.5 g
- Fat –8.5 g
- Sodium – 139 mg
- Calcium – 161 mg