Wake up. Get out. Sweat your heart out. Finish strong. Go to school. Go to work. Work out round 2. Spend time with family and friends. Sleep. Wake up and start again.
The routine of an athlete can be demanding, no matter what level of athleticism you are striving to achieve. We live in a fast paced world where we rarely get to stop and breathe. Recovery can be a second thought most days even though it’s a vital part of performance.
One of the most important aspects of recovery is what you put back into your body after you break it down. Studies have shown that performance is positively impacted when a proper recovery regime is maintained. Eating something small within 20 minutes of exercise and then something larger and more substantial within 2 hours of finishing is the ideal range of time to refuel. Meals should have a proper carbohydrate to protein ratio of 3:1 respectively.
One of my favorite meals to recover with is this chocolate peanut butter green smoothie bowl. Greens only add color but don’t distract from the taste in the slightest. And what can go wrong with a melt in your mouth combo of chocolate, peanut butter, and bananas?? The bananas provide your main source of carbohydrates while the peanut butter and chocolate protein powder provide that essential element of protein needed for refueling. This particular bowl has about 60 g of carbohydrates and 20 g of protein, a perfect 3:1 ratio.
So try for yourself!! Let deliciousness and smart training choices combine together in one bowl.
Recovery Smoothie Bowl
1/2 cup milk of choice (I love the flavor almond milk provides!)
1/4 tsp vanilla
1 giant handful of spinach
1 scoop chocolate protein powder of choice
1 spoonful nut butter (I went with the classic PB)
1 1/2 frozen bananas (8 frozen pieces, about 2 inches long each)
1 TBSP dry oats
1 drizzle plain greek yogurt
1/4 banana (sliced)
dark chocolate chips
Blend all ingredients till smooth. I like to order the ingredients in the blender as listed (milk first, bananas last) to help ease the process along. Pour smoothie base into a bowl and top with toppings of choice. Get creative with this part…the options are endless!