Even though the summers tend to be extremely busy, I really love the summer months. The days are longer, the sun is out (except in Monterey), its warmer (expect in Monterey), fitness is good (hopefully), and its in the heart of the race season. Times are good.
However it is important to stay on top of your recovery during this time of year to make sure the wheels don’t fall off for those important races and rides.
One of the best things you can do to keep things rolling is to make sure your getting some quick calories as soon as possible after your workouts (ideally no more than 45 minutes after the completion of your workout). Sport scientists have debated the exact ratios of protein and carbohydrates for quite a long time and the only thing that seems conclusive is that our bodies benefit from having predominantly carbohydrates with at least some protein (10-30%). If your interested in the exact numbers most of the research has shown that .5 – .6 grams of carbohydrates per pound of body weight (2 – 2.5 calories per lb of body weight) and .1 – .2 grams of protein per lb of body weight (.4 – .8 calories per lb) provides the most benefit. Or if algebra made your head explode in high school, just multiply your body weight by 2.5 to get the amount of calories you should aim for in your post workout meal and just make sure to include some protein. Keeping things simple and consistent often results in better results than complicated and sporadic.
OK, enough with the numbers. Let’s get to the good stuff! Pre-made recovery drinks like Hammer’s Perpeteum are great when your away from home but I really like using as many real food products as possible when at home. Homemade, predominantly whole food recovery shakes are delicious, nutritious, and easy to make. My exact recipe varies by what we have on hand but the here are the basics:
- 1 Scoop of Hammer Vanilla Whey Protein
- 1 Cup of Organic Frozen Mixed Berries
- 1 Handful of Spinach (you can’t taste it….really!)
- Enough Plain Yogurt, Kefir, or Milk to get to the desired consistency.
Throw everything in a blender, mix, and drink. Quick, delicious, nutrient dense, and easy.
Other good things to add: Banana, Coconut, Chia Seeds (high in omega 3 fatty acids and electrolytes), or peanut butter (chocolate protein powder, banana, and peanut butter makes an amazing recovery smoothie).
Got your own recovery smoothie recipe? Let us know in the comments below!