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Whether you’re a pro athlete or weekend warrior, one thing is for certain: replenishing your body with optimal post-workout nutrition can maximize your hard work and support a speedy recovery. In fact, skipping a snack or meal after a heavy sweat session can make you more vulnerable to injury and ultimately weaker, rather than stronger. Aim to refuel 15-60 minutes after exercising, as your body is primed for recovery and acts like a sponge ready to absorb nutrients.
For prime recovery, the winning combination to have post-workout is a meal or snack that contains both carbohydrates and protein.
Carbohydrates are important for replenishing glycogen – the stored form of carbohydrates that fuels muscle movement – while protein provides essential amino acids that form the building blocks to repair and grow muscle. Generally, 20g of protein is ideal for post-workout recovery, but it’s also a good idea to include quality sources of protein in your meals and snacks throughout the day.
Additional benefits come from including heart-healthy, plant-based fats and antioxidant-rich fruits and veggies. Both provide a spectrum of vitamins and minerals and contain compounds that help to reduce inflammation in the body.
Smoothies are an ideal post-workout fuel. Not only are they easy and convenient, they can also pack a serious nutritional punch and help restore hydration levels. A portable blender, like our magic bullet® Portable Blender, is a great tool for whipping up a perfect recovery smoothie. We love blending this Strawberry Banana Smoothie or Peanut Butter Banana Smoothie with a favorite protein powder. For advice on which protein powder to use, check out this article.