The Essentials For a Post Workout Smoothie

 

 

As I will upload on my Youtube channel, I am talking about some key elements when it comes to a “functional” post workout smoothie or shake. I quote functional because many people just consider a typical meal as a post workout.

Now from a healthy food standpoint,  a post workout meal or smoothie is more forgiving than a typical healthy meal consisting of greens and uncompromisable carb and protein sources.

Post workout typically means “within one hour after intense exercise” and is the recommended time frame in which you should consume a meal.

ROLE OF THE GLYCEMIC INDEX

Now most of us, especially those who are trying to lose weight are very conscious of the glycemic index. They always want to avoid spiking insulin (which is a valuable health strategy as well), but if you are exercising hard on a regular basis, you might want to look into the value of spiking your insulin right before and following your workout.

It is important that we avoid spiking our insulin on a regular basis, but when it comes to priming yourself for rigorous exercise like long running, cycling, weight lifting, hard cardio, you will benefit from an insulin spike.

This makes for rapid absorption and provides replenishment for your depleted glycogen stores. Now I can’t speak for those who are diabetic or have insulin issues.

CHOOSE FASTER CARBS

What I mean by a fast carb is a simple carb. A simple carb is generally a sugary carb with little to no fibre per serving. They are also known as simple carbs and because of their nutrient content, they absorb quickly.

Examples of this would be sports drinks, vitamin water, orange juice, a candy bar with little to no fat, pop tarts and almost any type of junk food that you would find in those dirty grocery isles. Consider those high fibre cereals that claim to be healthy as well, but are just sugar-coated granola and spike your insulin fairly quickly.

Now whats with all of these “dirty” foods being suggested here? Why degrade your healthy habits with pre or post workout junk? It will do the trick minus the protein you also need, but if you want to keep it healthy, no problem! Try natural single ingredient foods like dates, maple syrup, or honey (the real stuff). Try 4 to 6 dates in you smoothie for extra sweetness and functional post workout fuel. Even bananas will work great as well as pineapples, oranges or mangos. They are very sugary but natural. I am not a fan of citrus, but they will do as well if you prefer.

High fibre complex carbs such as beans, lentils, quinoa, sweet potatoes or brown rice are better off eaten in your next meal following your workout. These low glycemic carbs, along with all the fibre will slow the absorption process when you want a speedy absorption of nutrients for your starving muscles. I would also recommend avoiding a lot of fibre in a pre workout snack as it can cause bloating and cramps during your workout.

CHOOSE FAST ABSORBING PROTEIN

Protein is another essential macronutrient for post workout muscle recovery. Most protein sources sources are rich in amino acids which are the building blocks for muscle. Even if you are just mainly focused on burning fat, more protein will activate the fat burning hormone and lower your glycemic load. Try one or two protein shakes in between meals for this.

On to the muscle building now, when it come to a “post workout” source, you need a fast absorbing protein source. Animal protein is the hardest to digest and therefore, is not so beneficial after a meal. And since we are talking about smoothies here, they are pretty much out of the question unless you want to pull a Bruce Lee and blend up raw beef to gulp down.

I would recommend whey protein in your smoothie, as it is the fastest absorbing protein source available. It contains up to 90% protein per serving. Don’t worry about hydrolyzed whey protein, a whey concentrate will do just fine. Even better if it is mixed with whey isolate. This provides lower lactose and a higher level of protein. I would not recommend pure whey isolate though because processed at higher temperatures to filter out the fat and sugar. Whey concentrate has the most health benefits and is the most bioavailable. Just make sure it is cold processed.

To keep it healthy, avoid any whey protein powders that contain artificial flavouring and stick with one made with grass fed cows without the use of hormones.

I currently use BodyLogix All Natural Whey protein. It fits all the standards of a healthy, clean and bioavailable source of whey protein with a blend of concentrate and isolate.

Other protein powders are optional, but not as effective. If you are a vegan, your protein sources are limited, but you can use plant sources of protein powder that have less fibre to be absorbed quickly when your muscles depend on it. Digestive enzyme blends are usually added for better absorption, so this will help. Also, adding to a protein powder (or meal replacement shake of this nature) a banana or some dates will help in this case.

LOWER FAT FOR QUICKER ABSORPTION

Okay so this whole blog seems to be all about absorption here and it wasn’t my intention, so take it easy. This is however, is also a key strategy in providing faster absorption. Fats are very slow digesting just like most protein sources. This is why it is essential to keep the fat content very low in your post workout shake. So limit your nutty butters, almonds and such.

The one fat exception though is coconut oil. Coconut oil acts more like a high glycemic carb. I know, more things for you weight watchers to hate on about coconut oil, but remember, its an all natural, single ingredient that has many health benefits and wont slowly kill you like fat free butters and such.

Coconut oil and dates along with anything chocolaty like chocolate whey protein will go great together. Also, try dates dipped in coconut oil for a pre workout snack! It is deadly delicious. Well not deadly, more healthy.

THE IDEAL MACROS FOR YOU

It really depends on your fitness goals and requirements for your workouts. If you are doing some sort of endurance racing, cardio or low intensity type training, your protein needs wont be as high as someone who is strength training or bodybuilding where muscle mass is the object.

Regardless of what your exercise consists of, carbs are essential. We discussed what kind of carbs ideally, but you should be adding in at least 30g of carbohydrates and preferably healthy selections. A mixture of fruit is great for smoothies. Bananas and dates are my top choices. If you are not having a smoothie, I would recommend white potatoes, preferably organic since they are generally loaded with pesticides for the conventional versions.

If you are on a low carb diet and allow for additional carbs here and there as a treat, make it in the meal following your workout or at least the meal after that.

MAKE YOUR WORKOUTS COUNT

I don’t know about you, but I sure as hell believe in working out hard for your post workout enjoyment. It’s more satisfying when you put in the effort to make that recovery shake worthwhile. If you are feathering throughout your workout and not putting yourself in any sort of strenuous action that would render in any sort of gains, then you really have no need for any of what I have just written about. Those sugary carbs will just add additional fat for those of you who don’t metabolize carbs very well. So instead of avoiding these delicious and even healthy post workout smoothies because of all the carbs and sugar, make them work for you by amping up your workout.

If you are jogging on the treadmill, watching tv or conversing with your friend, you are not putting in the worthwhile effort to get results.

POST WORKOUT SHAKE EXAMPLE 

Here is what I usually have in my smoothie. Keep in mind, I do switch it up here and there but these are the typical ingredients thrown in to my blender:

• Almond milk (original or unsweetened)
• Lettuce or spinach
• Chocolate whey protein
• 1 tsp of peanut butter
• 4 to 6 dates
• 1 large frozen banana
• Flaxseed
• Sea salt
• Cinnamon (recently been doing this and it’s amazing)
• Frozen Berries (if I run out of dates)
• Ice cubes (gives it a slushy texture and keeps it cool)

You can also use other ingredients like coconut oil, greek yogurt, or various fruits. Be creative and unique and enjoy it!

Just remember, keep it simple and keep it natural!

 

Brendan Kearney

Vibranatural

For more info on natural food supplements, go to Vibranatural.com

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