Workout Recovery Smoothie
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Here at Mountain Road, we love to share how we fuel before, during and after a workout. While this is a very individual topic, we like to share what works for us, in case it can be helpful for others. It's important to note that what works for one person, won't necessarily work for someone else, based on food preferences / intolerances, budget, and even the time / convenience factor.
Since moving to the U.S., Wiehan, has been using the Garden of Life Plant-Based Chocolate Protein powder. He mixes it sometimes with plain water, but usually he'll also add milk and ice. He likes it, but I wanted to come up with something using whole ingredients. Earlier this year, I came across a Brainpower Smoothie Recipe, from Wellness Mama, and thought this might work well. A variation of the recipe has become a regular treat over the last few months. Wiehan loves it too!
While cocoa powder is a suggested flavor option in the original recipe, I stopped eating chocolate earlier this year, when I realized that it had a significantly negative impact on the stability of my blood sugar levels. I replaced the cocoa powder with carob powder, which actually helps stabilize blood sugar levels. I love drinking this smoothie after a workout. But even on days when I don't work out, it's a nice way to get pumped full of protein and good fats, especially in the late afternoon, when I'm most prone to blood sugar crashes.
Check out my video instructions for the recipe here. Give it a try, and let us know what you think in the comments below!
WORKOUT RECOVERY Smoothie
Preparation Time: 5 minutes
1 Measuring spoon
1 Glass Measuring Cup
1 c / 225mL coconut milk
1/2 c / 118mL milk
1 Tbsp / 15mL carob powder
2 Tbsp / 30mL coconut oil
3 Tbsp / 45mL collagen peptides
1 frozen banana
1 c / 225mL ice
A sprinkle of coconut flakes (optional)
Blend coconut milk, milk, carob powder, coconut oil and collagen peptides for 15 seconds. Add the remaining ingredients, blend until fully mixed, pour into cups, sprinkle some coconut flakes on top and enjoy!
If you don’t eat dairy, you can skip the cow’s milk for a slightly more thick / icy version, or substitute the cow’s milk with almond milk.
We buy several bananas each week, and whatever begins to brown, I add to a ziplock bag in the freezer.
Sometimes I add a handful of frozen blueberries.
If you do tolerate cocoa powder, feel free to use that instead of carob powder.
If you follow a vegetarian, pescatarian or vegan diet, check out this article from Vital Protein regarding possible alternatives to collagen peptides.
Tell us! What's your favorite healthy post-workout recovery food?