So, you just finished a kick-butt class that left you sweaty, rejuvenated, and energized. You may also be feeling like your muscles are melting. Now is the perfect time for a recovery treat! These recipes will give you an idea for what ingredients are best for recovery- generally, its a mix and match of carbohydrates, protein and fat. This post contains ingredients and recipes that will help you feel fueled prior to a workout, and help you recover post-workout.
First, here’s a look at 5 Ingredients to fuel a workout:
-Peanuts (or any nut for that matter):
-Brown rice cereal/oats
-Dried fruit: blueberries and other antioxidant-rich fruits are a great pre-workout source of energy. The carbs in these little powerhouses are easily digestible but give you oomph, and the fiber helps with endurance.
Now for some recipes!
1. 5-Ingredient Recovery Treats
Emily Dingmann, a food blogger and author of ‘A Nutritionist Eats,’ has one of the best recovery treat recipes for after intense Pilates and Barre sessions. They are only five ingredients and take almost no time to prepare! Here’s the recipe (the link will provide you with more detailed information on the health benefits of each ingredient):
-¼ cup almond butter
-1 tbsp honey
-1 tbsp chia seeds
-¾ cup brown rice crispy cereal
-1 tbsp mini dark chocolate chips or dried fruit in small pieces (like blueberries!)
Microwave almond butter and honey for 10 seconds. Stir in chia seeds. When cool, add cereal and chocolate chips. Shape into little balls and refrigerate for at least an hour.
2. Pre-Workout Carb Blast
For a breakfast or snack that will help you keep up endurance for a long workout, these oats with a twist will help you get fueled.
Take ½ cup cooked steel-cut oats, and top them with 1 tbsp of your favorite dried fruit and 1 tablespoon of your favorite nut (we like shaved almonds).
3. Apple Slices with Peanut Butter Yogurt Dip
This snack is perfect before or after a hard workout. Mix ⅓ cup of nonfat greek yogurt with a tablespoon of peanut butter (creamy or crunchy-- your choice!) and set aside. Cut an apple into slices and dip in the yogurt/peanut butter mixture.
If you want to get a little fancy or could use an extra protein boost/calcium/supplement for blood sugar, try mixing 1 banana, 1 tsp of honey, 1 tbsp of cocoa powder, and 1 tbsp of almond butter. You can add a scoop of your favorite protein powder if you want, and/or some cinnamon to taste. Try dipping apple slices in this! Yum.
4. Two-Ingredient Snickers Bars
Sweet and packed full of nutrients, these snacks are a perfect pre- or post-workout treat. Here’s the simple recipe, ready??
-Your favorite nut butter (almond or peanut works great)
1. Slice a medjool date (or 3 or 4) in half, remove the pit.
2. Spoon a bit of your nut butter in the center, make a sandwich.
Want to know about the nutrients in these little guys? The dates contain fiber, which will help sustain energy levels. Almond butter contains protein, vitamin E, potassium, iron, magnesium, calcium and phosphorus. Peanut butter contains magnesium, fiber, protein and vitamins B3 and E.
These are just a few healthy snacks to get you started. Try experimenting with some of your favorite recovery ingredients and come up with recipes that work with your schedule and workout regimen.