Your workout isn’t over until you refuel. Within an hour of completing exercise you want to take nutrients in to replace what you expended in your workout and to promote recovery. Take your post workout smoothie to the next level by adding one or more of these 6 ingredients which have nutrients that help you recover better and come back stronger.


  1. Flaxseeds

The omega-3 fatty acids in Flaxseeds are what make flaxseeds valuable to athletes. Omega-3 helps reduce inflammation as well as plays an important role in the metabolism of fat. 1 tablespoon of flaxseeds a day allows your body to burn fat as fuel more efficiently. As your body becomes better at burning fat as fuel your endurance improves.


  1. Maca Powder

Maca helps lower cortisol levels which improves your sleep quality. Better sleep quality results in better waking energy and better performance in the gym. Maca is also a great source of steroid-like compounds found in plants and animals which promote quick regeneration of fatigues muscle tissue. For the best results make sure to use a gelatinized maca powder in your post workout smoothie as it is easier to digest.


  1. Hemp Seeds

The protein found in hemps seeds contains all the 10 essential amino acids. These boost your immune system as well as quicken recovery. Hemp foods also have anti-inflammatory properties which help repair the soft-tissue damage caused by exercise.


  1. Pumpkin Seeds

Pumpkin seeds are rich in iron. The more active you are the more iron your body needs. Impact activities such as running reduce iron levels the most, so runners especially should take care to take in enough iron, to avoid anaemia.


  1. Ginger

Ginger helps the digestion process and ease upsets stomachs. It also has anti-inflammatory properties which helps in the recovery of soft tissue damage caused by exercise as well as promotes fast healing of strains.


  1. Coconut Water

The original sport drink, coconut water, is packed with electrolytes which are needed to rehydrate you after a good sweat session. Coconut water is also fat-free and has high levels of simple carbohydrates making it ideal to boost your muscle glycogen  without putting strain on your digestive system. This is a great addition to a pre and post workout smoothie.


Source: Brendan Brazier, “Thrive Foods”

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