In time of nutritional depletion after a run, your system is at its most absorbent and this is the best time for getting the right nutrients in.
For the perfect recovery drink, just add the following ingredients in the blender:
- 250ml of coconut water to help you rehydrate with ½ a teaspoon of pink Himalayan salt
- 2 tbsp of nuts or seeds or their butter
- 1 handful of spinach
- 1 frozen mango or pineapple
- 1 tsp of cinnamon
The benefits of these ingredients
Coconut water
A natural alternative to commercial sports drinks, coconut water contains easily digested carbohydrates in the form of sugar, as well as electrolytes such as potassium and magnesium that runners and athletes lose during workouts. However, coconut water does not contain the levels of electrolytes, especially sodium, that are found in sports drinks and are necessary to replace all of the electrolytes lost through sweat. So please add ½ teaspoon of salt to your recovery smoothie to make up for it
Nuts and seeds
These accelerate repair of damaged tissues.
Eating a variety of fats from whole sources has a protective effect on the body because it provides the correct ratio of the different forms of fat. Load up in omega-3 rich nuts and seeds like walnuts, flaxseeds and chia
Spinach
Green leafy and cruciferous veggies are jam-packed with nutrients and provide compounds that improve metabolic processes.
Mango or pineapple
High-glycemic fruits help replenish muscle glycogen store, which is the energy source for your muscle. In addition, these nutrient-dense foods contain plenty of antioxidants compounds that can aid tissue repair and recovery
Cinnamon
Improve insulin sensitivity to achieve faster tissue repair and glycogen replenishment.
La Holista’s favourite recipe macros:
Macros
272 Kcal
Carbs: 46g
Fiber: 8g
Protein: 6g
Fat: 9g
La Holista is a Holistic Health & Wellness Company founded by Chiara Squinzi, Italian Health Coach, Yoga Teacher, and Functional Medicine Student, and managed with Pascale Fioretti, an experienced Hospitality professional, NLP & Executive Coach, and healthy living advocate and Rob West, Certified P.E. Teacher and Triathlon Coach.
La Holista team is expert in wholesome plant-based nutrition for athletes and offer nutrition consultation for natural and nutrient-dense foods that will give you light and constant energy, will help you achieve clarity and focus during work and sport activities, and will help you delicately detox your body.