Post workout nutrition is really not that hard to implement with a bit of planning. When you understand the reason why it is so important you will begin to provide your youth athlete with this important piece of his overall training strategy. For simplicity’s sake I will give you a few quick recipes as well as some grab and go varieties of food that you can give your athlete after a workout. if you are just seeing this information for the first time go to the past two days post to get you up to speed on the rationale of hydration and post workout nutrition.
The Performance Zone 45W15-30 The Performance Zone Part 2
Recipe adapted from the book “Nancy Clark’s’ Sports Nutrition Guide Book” , Nancy Clark
Fruit smoothies are popular for breakfasts and snacks. The ingredients can vary according to individual tastes. Some tried-and-true combinations include banana and strawberries in a favorite juice (orange juice is a popular choice) and melon and pineapple in pineapple juice.
Almost any combination works!
TrackMom Post Workout Shake
** ½ cup low-fat yogurt (non HFCS brand) (plain or flavored) or milk
** 1 cup fruit juice
** ½ to 1 cup fruit, fresh, frozen,
Severing amount equal to 5 grams of protein powder of your choice
Optional: ¼ cup milk powder; dash cinnamon or nutmeg,1tablespoon of coconut milk
Natural sweetener like Agave (Find at Trader Joe’s it’s 10 times sweeter than sugar)
Place all ingredients in a blender, first liquid and powder mix well next banana blend, then frozen fruits blend until smooth. Yield: 1 serving
Keep chilled even freeze and then bring with you to practice. Make ahead if it is more convenient
Nutrition information: Calories per serving: 220-290
Nutrients Grams
Carbohydrate 50-60
Protein 15
Fat 3-20(depending on added optional ingredients)
On the Go and Grab Post Workout Meal
If you are really pressed for time and can’t prepare a shake simply grab some string cheese and cut up a small apple and this will provide the balanced nutrients needed for get your child what she needs until dinner can be prepared when you arrive home.
Don’t forget the water when at home.
Experiment with flavors and items your child enjoys at this will become a habit she won’t live with out.
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Until Next time,
TrackMom
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