Simple Snack Concept to have after operating. Muscle glycogen is essential for endurance train (it’s your muscular tissues’ vitality). And after a tough run or exercise it’s essential to replenish this to assist your physique get better and be prepared on your subsequent run. Many research have proven consuming carbohydrates and protein instantly after a tough exercise (inside half-hour) can assist you get better sooner. (Ivy, JL 1998)
However… generally I’m not hungry after operating (particularly on sizzling days), however I’m thirsty. So, I make a smoothie that’s full of carbs and protein to sip whereas I “stretch” (learn as: scroll Insta on my cellphone). This Chocolate Lined Strawberry Smoothie is a good choice to have after a run as a result of it has that combo of carbs & protein. And it’s an ideal choice to have another time as a result of it’s scrumptious!
- 1 cup frozen strawberries
- 1 banana (contemporary or frozen)
- 1 scoop chocolate protein powder
- 1 cup coconut water or your favourite milk
- ice
Instructions:
Mix all components completely. I mix most smoothies (particularly ones with protein powder) two occasions to make it additional creamy and fluffy.
Add extra ice for a thicker smoothie. Add extra coconut water for a thinner consistency.
Get pleasure from!
References:
Ivy JL. Glycogen Resynthesis After Train: Impact Of Carbohydrate Consumption. Int J Sports activities Med. 1998
Kumar V, Atherton P, Smith Okay, Rennie MJ. Human muscle protein synthesis and breakdown throughout and after train. J Appl Physiol. 2009
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