Tuesday, 15 January 2013

Super smoothies

Today's task was to do some endorphin producing exercise and follow it with a hydrating smoothie.

I find that it takes a good half hour of cardio exercise to get the endorphins to kick in, and if you can manage 45-60 mins you'll really get a buzz.

The flipside is that it's very easy to crash afterwards and that's why getting in some carbs 15-20mins after your cool down is key. If you miss this window you're likely to flag in energy 60-120 minutes afterwards and then have a raised appetite for the next 24hours.

So if you find yourself really hungry the day after a big gym session then you're not getting enough carbs post training.

Fruit smoothies make a great post-training fix. Blend up some ice with some tropical fruit for some fast carbs, with some berries for antioxidants, add some flax for efas and a handful of spinach (you won't taste it with the fruit). For protein add a scoop of whey or rice protein powder et voila, you have an antioxidant carb and protein rich smoothie.

Obviously that's easy if you train at home, but if you're out and about there are lots of great places like crrush where you can get something similar. I bought a fresh mango and soya protein shake at my gym this morning having run into work. Go for the dairy free option when you can (whey protein should be ok if you just have lactose intolerance).

As an at desk option pick up a bottled smoothie (innocent, m+s, pret all do good ones), drink a couple of inches out the top and then add a couple of heaped teaspoons of protein powder you can keep in a tupperware in your desk. Put the lid on, give it a good shake and drink! Easy!

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