Last week we covered our best post-workout supplements and this week, I’m bringing you one of my favourite post-workout protein drink recipes. Of course, in an ideal world we would recommend that you consume your protein and carbohydrate sources from natural sources but let’s face it, we don’t always have the time, do we?
Whether you’re an athlete, a regular gym goer, or somebody just trying to keep active, what you consume after a workout is important. Think of your body as a car engine. During your workout you’re using the fuel to allow your body to max out and work hard. However, during this time you also burn off the fuel and once your workout comes to an end it’s time to re-fuel, re-energise and re-hydrate to keep your engine going.
So how exactly should we re-fuel our bodies?
A decent post-workout drink should offer you a healthy mix of carbohydrates (the Primal kind), protein and anti-inflammatory ingredients. Not only does this help the body to repair itself, but it also reduces the risk of injury, fatigue and a lack of energy.
Thanks to the protein from the organic grass-fed WHEY powder, this post-workout drink will allow your muscles (that have torn during your workout) to repair themselves and promote growth. As well as that, the protein will also help to maintain joint and ligament health, manufacture hormones, enzymes and cellular messengers and keep our immune system in check. Without enough protein, our bodies struggle to put together the structures that make up every cell, tissue and organ and the chances of our muscles repairing themselves as quickly as possible will be limited whilst risk of injury will be increased.
I know, I know. I can hear you all now. You’re wondering why on earth I’m suggesting that you should consume carbohydrates post-workout. But you see, refuelling our glucose storage after exercising is important for our body to function properly. Without enough glucose, our body cannot isolate it when it’s needed and therefore, it will synthesise glucose from our protein storage instead to create the sugar our body naturally needs. Therefore, a little amount of natural, complex carbs will not harm our bodies.
When sourcing your carbohydrates post-workout, it’s always important that we consider complex carbs and those that our Primal ancestors would have consumed themselves. Because complex carbs also provide energy more slowly, there is more of an opportunity for our bodies to use the carbs as fuel and in turn are less likely to be stored as fat, especially post-workout when the energy is needed the most.
My go to carbohydrate source post-workout will always be a Primal friendly fruit, and a banana and a single date in this instance, are the perfect ingredients. Thanks to nature’s candy, the natural fructose and carbohydrates from both ingredients are perfect, and as well as providing your body with post-workout energy, both will provide you with a good amount of vitamins, minerals and fibre.
Since learning the huge benefits anti-inflammatory ingredients (and supplements) can have on our bodies, I always try my best to include one kind of anti-inflammatory ingredient in my post-workout drink. For this recipe I’ve used the wonderful spice, ginger. Its benefits are great for treating muscle soreness, torn muscle fibres and inflamed joints from intense workouts and regular exercise.
Thanks to the added Creatine HIITin this recipe, you’ll also be providing your body with extra post-workout goodness. Thanks to Creatine your energy levels will increase, your ATP-PC system will be replenished (so you can train for longer) and the chance of muscle growth will increase as protein synthesis is also increased.
As for the post-workout drink itself, it’s a little favourite of mine. It’s simple, provides our body with all the essential post-workout nutrients and tastes delicious too. Thanks to the sweet banana, the creaminess of the almond milk and WHEY protein and the kick of the ginger, it really is a delicious caramel tasting sweet treat that you can enjoy straight after a maxed out workout session!
The Best Post-Workout Drink
Serves: 1 post-workout drink
Preparation time: 2 minutes
- 30g grass fed organic WHEY protein powder
- 1 cup organic almond milk or full fat organic milk
- 1 date
- 1 banana
- 2 tsp fresh ginger
- 1 Primal Cure Creatine HIIT capsule (simply take the powder out)
- Simply pop all of your ingredients into a food blender and blitz until no bits are left. Pour into a glass/bottle and enjoy immediately post-workout.
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