Prime Post-Workout Recovery

McKenzie Jones | October 4, 2023

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.

McKenzie Jones

McKenzie Jones

McKenzie is Registered Dietitian Nutritionist for nutribullet who aims to make the world a healthier, happier place. She believes that living a healthy lifestyle and eating for your health isn't meant to be complicated -- it's meant to be simple, enjoyable, and judgment-free (with room for dessert). When she’s not dishing out nutrition tidbits, you can find McKenzie visiting her local farmers market, hiking her favorite trails with her husband, and chasing after her daughters.

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