Proper recovery from a nutritional point of view is just as important as getting sufficient rest and following a well thought-out training program. What you consume after a hard session can boost your recovery, allowing you to stay consistent and avoid injury. The following are just three of the endless options we endurance athletes, Paleo or not, can enjoy as recovery smoothies to refuel and replenish after those long, grueling training sessions.
All three smoothies provide that special balance of carbohydrate-to-protein ratio that is important for proper recovery. An extra bonus is that they are light on the pocketbook too. Homemade recovery foods are nearly always more cost-effective than commercially prepared options.
Paleoista’s Pumpkin Paradise
Based on a pumpkin milkshake I enjoyed as a child but far healthier and completely Paleo. By adding turmeric and ginger we boost not only the flavor but the antioxidant bang!
- 1 cup pureed organic pumpkin
- 1 cup chilled, brewed ginger herbal tea
- 2 fresh, cage-free eggs, soft boiled for six minutes and chilled. Or, 1/4 cup pasteurized liquid egg white or 1 scoop vanilla PaleoPro protein
- 1/2 small, ripe avocado
- 4 large leaves dark purple or black kale
- Crushed ice Powdered ginger, to taste
- Powdered turmeric, to taste
- Cinnamon stick for garnish
- Combine first five ingredients in blender and whiz to combine.
- Add crushed ice to create the texture you prefer.
- Top with spices, to taste.
- Garnish with cinnamon stick.
Tropical Temptation, Paleoista Style
Incorporating melon and banana, which are both rich in potassium, along with coconut water, a natural source of electrolytes, this smoothie is particularly pleasant in the hot summer months of training, or preparing for the Big Daddy in Kona!
- 1 cup melon (cantaloupe or honeydew), cubed
- 1/2 banana
- 1 cup plain fresh coconut water, Harmless Harvest recommended
- 2 fresh, cage-free eggs, soft boiled for six minutes and chilled
- 1 tablespoon coconut oil
- Four to six leaves raw kale
- Nutmeg, to taste
- Combine everything in blender and whiz until frothy; add ice to create desired thickness.
- Add kale to get in some extra nutrients.
- Top with nutmeg to taste.
Even within the confines of Paleo eating there are ways to include decadent treats like raw chocolate. Rich in good fats and antioxidants, cacao nibs take this smoothie from ho-hum to “holy moly”!
- 1 cup chilled, brewed green tea
- 1 large, ripe banana
- ½ ripe avocado
- 2 tablespoons raw cacao nibs, ground, such as Navitas
- 2 fresh, Omega-3 eggs or 1 scoop of natural egg powder, such as PaleoPro vanilla
- Nutmeg, to taste
- Combine all ingredients in blender and whiz to combine.
- Add ice for extra frothiness if you like, then top with freshly ground nutmeg.
So the next time you head out the door for a tough bike or run, consider what you will do when you are done. Will you eat what is easy and available or will you take your recovery as seriously as you take your training? In just a few short minutes and with the push of a button you can enjoy a refreshing and tasty smoothie that will improve your recovery.