Two of the most common questions I get asked about eating and working out are:
“What should I do when I’m sore?”
“What should I eat when I’m following a workout program?”
When you’re training hard, you’ll often find that you’re a little (or a lot!) sore after a workout. You might even feel like your muscles have swollen a bit.
That’s all good – and a result of a very natural process that creates and sculpts lean muscle – and burns fat!
When you train your muscles, you create small micro-tears in them. This is a healthy inflammatory response that calls on your body’s natural ability for growth and repair.
During that repair process (which begins about 2 hours post workout, and resolves after 48 hours), new tissue is formed. It is therefore, especially important to supply your body with optimum nutrition.
Which brings me to our second question, how you should eat when you’re training.
It’s super important to support that natural inflammatory process that’s happening with specific foods that aid cell and tissue repair, and provide your muscles with everything they need to carry you through your day.
The 3 Smoothie Recipes in this series are a convenient, delicious way to get a lot of important nutrients into your body. Try them out, and let me know what you think (and if you’re traveling, out of groceries or need an alternative to smoothies, you can always try out the superfood blend I use from my friends at Organifi)!
Fit Body Smoothie 1: Sweet Potato Spice
How this smoothie helps you: Sweet potatoes are an excellent complex carbohydrate source that helps replenish your muscle glycogen stores and provide you with lasting energy and important fiber for healthy digestion.
Ginger is an especially beneficial anti-inflammatory food, and orange is packed with antioxidants that help cells repair.
Curry and nutmeg give this smoothie a warm Fall flavor, and I never miss an opportunity to get a serving of protein in a smoothie for muscle and tissue development and repair.
Sweet Potato Spice Smoothie
- 1 cup sweet potato puree (pumpkin would work too - this is usually easy to find around Fall time, just look for canned sweet potato or pumpkin)
- 1/4-1/2 carrot
- 1" fresh ginger root
- 1/2 orange
- 1 apple
- 1 tsp curry powder
- 1/4 tsp nutmeg
- 1 scoop vanilla protein powder (any kind is great! I used Garden of Life Vanilla)
- 1 cup almond milk
Add everything to the blender and blend! Enjoy!
Fit Body Smoothie 2: Chia Raspberry 'Cream' Smoothie
How this smoothie helps you: If you tolerate dairy, Greek yogurt is an excellent protein source that contains live bacteria that are essential for our gut health.
Raspberries are one of natures powerhouse inflammatory foods that contain some interesting phytonutrients that can increase the metabolism in our fat cells.
Chia seeds are a super absorbent seed that contain healthy omega 3 and 6 fatty acids, and will help you feel full longer.
The best time to have honey in your smoothie is right after a workout out, as your body is depleted and will use the sugar for energy, rather than storing it.
- 1-1 1/2 cups red raspberries (frozen or fresh)
- 1 cup plain Greek yogurt
- 1 T chia seeds
- 1/4 cup fresh mint
- 1 tsp vanilla
- 1-2 tsp honey (optional)
- 1/2 cup water (add more as needed)
Blend and enjoy!
Fit Body Smoothie 3: Avocado Basil Smoothie
How this helps you: Basil contains some volatile oils that inhibit harmful bacteria in your system. Its flavenoids provide cellular protection.
Avocados contain unique fats that are key in supporting our immune system, and in increasing the amount of vitamins we are able to absorb from greens like kale.
Hemp seeds are one of nature's superfoods, boasting all the essential amino acids, making them a complete plant protein as well as all the essential fatty acids. You can replace them in the smoothie with a vanilla protein powder if you want the protein and don't have them.
Turmeric, an ingredient in many curries and a relative to ginger boasts multiple anti-inflammatory benefits and has a light, tangy taste.
- 1/2 avocado
- 4 stalks kale
- 1 apple
- 4-6 grapes
- 1/2 cup fresh basil
- 3-4 T hemp seeds
- 1 tsp turmeric
- 1/2 lemon
- 1 1/2 cups water (adjust to suit your creaminess preference)
Make your smoothies part of your complete healthy lifestyle - get the results you're looking for with a meal plan that makes it easy on you!
I hope you enjoy trying out these recipes - leave me a comment below with any questions, and please feel free to pass these on, share this post with a friend!