Recover from a workout with food


The Ultimate Smoothie

Recovery is as essential as the workout itself. If your body does not take the necessary time to recover, the work out becomes counter-productive. Recovery is one of the most overlooked aspects of working out and should not be taken lightly.

To avoid sore muscles or in extreme cases, tears, recovery is essential. A quick and simple solution to recovering is a smoothie. They are extremely easy to make and provide your body and mind with many essential vitamins and minerals.  Here is a quick and effective smoothie recipe for those long mornings following a workout.

7.5 ml (1/2 tbsp) peanut butter
125 ml (1/2 cup) milk
60 ml (1/4 cup) orange juice
125 ml (1/2 cup) yogurt
15 ml (1 tbsp) protein powder
15 ml (1 tbsp) ground flaxseed
4 ice cubes
1 banana

Combine all ingredients and blend until smooth.

Per serving- calories: 400,  carbs: 56 g,  protein: 19 g,  fat: 14 g

Stir-Fried Tofu with Shrimp:

Athletes not only need to train their bodies to perform at their best, but also need to recover properly. A great way to recover from a workout or run is by eating foods with lots of protein and carbohydrates. Here’s an easy-to-make recipe to boost your body on its way to recovery.

450 g (1 lb) tofu
30 ml (2 tbsp) corn oil
250 ml (1 cup) sliced mushrooms (any kind)
15 ml (1 tbsp) garlic, chopped
500 ml (2 cups) peas
225 g (1/2 lb) shrimp, peeled and cleaned
60 ml (1/4 cup) white wine
80 ml (1/3 cup) water
30 ml (2 tbsp) soy sauce

Cut the tofu into 1″ squares. In a large skillet or wok, combine 15 ml (1 tbsp) of oil  and mushrooms. Cook until brown. Remove the mushrooms and set aside. Add the garlic, peas, and remaining oil. Cook until peas turn bright green and soften. Mix in tofu and shrimp, and cook until shrimp turns pink.  Add wine and water, and cook until half the liquid evaporates. Return the mushrooms to the skillet, and add  soy sauce. Cook for 1 minute and serve.

Per serving – calories: 290,  carbs: 12 g,  protein: 29 g, fat: 15 g.

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