Here’s how to fuel correctly for performance, with a delicious post workout recovery smoothie with carbs, protein, and omega-3s using EO3.
Working out in the morning is always my favorite way to start the day. And as a Registered Dietitian, my focus on my workout doesn’t stop until I’ve refueled. Recovery fuel is the final step in the equation for a successful workout!
I have partnered with Enhanced Omega-3 to share with you a few key things to fuel correctly for performance, energy, and recovery. Use code MANUEL10 for 10% off of your order.
And as a bonus, I’ll show you how to use EO3 to make a delicious post workout recovery smoothie.
Importance of Fueling for Recovery
We know that pre-fuel is important for performance, but how often do you stop to think about the importance of fueling for recovery? After putting in hours at the gym or going on a long run, you’ve given your body the healthy exercise it needs. But along with that exercise comes the importance of refueling.
When you work out, you deplete your stores of carbohydrates in your muscles and liver, and can also create small micro tears in your muscles. Don’t worry, this is completely normal. BUT, you have a responsibility to do a little work to get your body back to baseline, or better yet, better than before.
Choosing a recovery option that has carbohydrates can replenish your carb stores. Consuming adequate protein will generate muscle protein synthesis, a critical aspect of the muscle healing and building process. Then, the extra bonus is including healthy fats, particularly omega-3s.
Omega-3s for Recovery
Omega-3s come in with extra benefits post exercise. They are anti-inflammatory nutrients that help prevent muscle loss and workout soreness. They accelerate muscle recovery by priming your muscles to rebuild muscle tissue.
Omega-3s in EO3
Did you know that one serving of EO3 contains 1600mg of omega-3s and 20g of protein? I love EO3 because on its own, it’s already an omega-rich and protein-rich smoothie. Omega-3s have antioxidant effects, and they provide a natural way to reduce chronic inflammation, joint pain, and discomfort. A lot of athletes are already drinking EO3, but everyone can benefit. You don’t have to be an athlete! Use my code MANUEL10 for 10% off of your EO3 order.
Because I want to target a specific amount of carbohydrate for optimal recovery, I added more carbohydrates in the form of bananas and berries to this read-to-drink shake. As I mentioned, you need both carbohydrates and protein for recovery.
Are Smoothies Good Post Workout?
Yes. You may say I’m a bit biased since I love smoothies to begin with, but there’s actually a reason smoothies are such a good choice after exercise. Appetite is often decreased after exercise.
This can be due to a few different factors, but two notable ones are:
- Your body prioritizes circulating blood to your extremities (arms and legs) and heart to keep up with the demand of exercise. This in turn decreases the blood flow to your intestines/stomach and can alter appetite.
- A change in hormones from exercising.
That’s where smoothies come in. Even if you don’t have as much of an appetite, you still need to refuel and meet your energy needs! Since smoothies are liquid, they are easier to tolerate even when you aren’t that hungry. Plus, they’re a fantastic way to include fruits, vegetables, a protein source, and a source of healthy fat.
How to Make a Post Workout Recovery Smoothie
While this ready-to-drink EO3 tastes delicious on its own, I’m the smoothie king and couldn’t help but make a smoothie with some extra fruits and vegetables.
So, let me show you how to make my post workout recovery smoothie!
Start by adding all of your ingredients to the blender – a full carton of EO3, spinach, a small banana, frozen berries, and potentially water depending on how thick you like your smoothie. Then blend them all together. If you just worked out, you won’t believe how refreshing this smoothie tastes.
Post Workout Recovery Smoothie with Enhanced Omega-3s (EO3)
- 1 small banana
- 3 cups spinach
- 1 carton of EO3
- ½ cup frozen berries
- Water as needed for consistency
- Blend together until smooth.
And now, by mixing EO3 into your smoothie creations, you can refuel your muscles with the carbohydrates and protein, while getting the extra bonus of anti-inflammatory omega-3 fatty acids. All without having to take any supplements.
Now it’s your turn to try this amazing post workout recovery smoothie.
Interested in learning more about EO3 and omega-3s? I have a whole other article that dives into them in more depth! For additional information and to get your EO3 visit Drink EO3. Use code MANUEL10 for 10% off of your order.