This is a great post workout smoothie, full of protein from the hemp powder, nut butter, almond milk and seeds and plenty of carbohydrate to reenergise you!
Protein intake is important when exercising, particularly if weight training is part of your workout. When you put a lot of pressure on your muscles, your muscle fibres tear and break, then as they rebuild themselves, they rebuild bigger and stronger. Our muscles need protein to grow and repair. The timing of protein intake is key, the most effective time to consume it to aid muscle recovery is in the couple of hours after exercise. If you are a morning exerciser like me it is best to try to get a protein rich breakfast in. Time can be tight in the mornings and so having a few go to recipes, such as this smoothie is really helpful.
It’s also worth remembering that after a workout your muscle’s stores of glycogen – essentially energy – will be reduced by exercise, so including carbohydrate in your post-workout intake is just as important.
We all know that water is always important! Chia seeds are also known as “the runner’s food” because they can 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. Nut butter has a bad name for being unhealthy because it is high in fat and calories, but it is also high in protein, so like most things in moderation and as part of a balanced diet it’s fine.
Ingredients for the smoothie
- 2 teaspoon of Malt Cao
- 45g of rolled oats
- 1 banana
- 225ml of unsweetened almond milk
- 1 tablespoon of Chia seeds
- 1 teaspoon hemp powder
- 2 tablespoon nut butter
Topping: A few oats and some raw cacao powder
Wizz all the ingredients together in a blender and pour into a glass.
Top with the oats and cacao powder.
Enjoy and feel very pleased with yourself!