Research shows that post-workout protein intake can affect these gains in a positive way, but it’s also important to remember that after a workout your muscles stores of glycogen – essentially energy – will be depleted, so including carbohydrate in your post-workout recovery fuel is equally as important. Hydration also goes without saying, but unless your workout exceeds an hour, water will suffice until you have finished your workout.
Chia seeds have been dubbed “the runner’s food” because of their ability soak up to 10 times their weight in water, so they’re great for hydration, as well as being high in protein and packed with other nutrients. Peanut butter has a bad rep for being unhealthy because it is high in fat and calories, but it is also high in protein, so as long as your portion control/will-power is strong, then a tablespoon in your smoothie does no harm at all! Happy exercising! From jamieoliver.com.
The Perfect Homemade Protein Shake
Ingredients:
1 banana, peeled
150g low-fat natural yogurt (without problem ingredients)
100ml of semi-skimmed milk or dairy-free milk
1 tbsp peanut butter
1 tbsp chia seeds (if tolerated)
½ tsp cinnamon (or to taste), if tolerated
Directions:
Simply whizz all the ingredients together in a blender and drink right away!
As ever, remember that a balanced diet and healthy lifestyle will play a massive role in keeping your whole body in tip-top condition – these tips are specifically for all you super-sporty foodies who may require a little extra of the good stuff.
Good one
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