This chocolate, banana, and hemp seed smoothie ticks all of the diet bins. It’s the right post-workout shake that may ship a bevy of vitamins required for muscle restoration, tissue restore, and glycogen substitute. Glycogen is the physique’s pure reserve of power. It is saved within the liver and muscle tissues in carbohydrate kind. Topping up your ranges after train is essential. Think of it as your power fund! So, prioritizing not solely carbs, but in addition protein and hydration after coaching is the order of the day.
It is extensively acknowledged that consuming 20 to 25 grams of protein is the gold customary after a exercise. You have the choice of including protein powder if desired, however the smoothie falls inside this vary just by incorporating entire meals.
Eating entire meals present us with a lot extra than simply protein, fat, and carbs. They comprise an enormous matrix of vitamins like antioxidants, nutritional vitamins, and minerals. This smoothie has loads of calcium, potassium, fiber, and a few iron—you simply gained’t get the identical nutrient profile from a manufactured product.
Further, the carbohydrate content material will assist restore depleted glycogen shops and make sure the protein is not going to be used as an power supply however fairly support muscle protein synthesis.
Replenishing drained and aching muscle tissues has by no means been extra scrumptious! Bon appetit.
1 cup low-fat milk (or plant milk of alternative if most popular)
1 medium banana
2 tsp unsweetened cocoa powder
2 tsp hemp seeds
¼ cup oats
¼ cup low-fat Greek yogurt
Shaved darkish chocolate to serve
Simple! Add all of the components to a blender and blitz till clean.
Serve in a tall glass and prime with shaved darkish chocolate.
Makes 1 serving.
NUTRITION FACTS (PER SERVING):
Protein: 21 g
Total fats: 9 g
Saturated fats: 3.5 g (18%)
Cholesterol: 20 mg
Carbs: 58 g
Fiber: 7 g
Total sugars: 29 g
Added sugars: 0 g
Sodium: 130 mg
This info is for instructional functions solely and isn’t supposed as an alternative choice to medical analysis or therapy. You shouldn’t use this info to diagnose or deal with a well being downside or situation. Always test along with your physician earlier than altering your eating regimen, altering your sleep habits, taking dietary supplements, or beginning a brand new health routine.