Recovery Protein Shake

​Work Hard; Recover Even Harder

Are you confused what to eat before and after your workout? Here are just a few building blocks to healthy nutrition around your workouts!

2 or more hours before workout: Solid food meal

Examples

1. 3-4 oz of lean protein, side of veggies and healthy fats
2. 2-3 eggs, 1 slice of Ezekielle toast with smear of nut butter
3. Tuna or salmon mixed with avocado, cut up veggies (play on “tuna salad”) and side of carrots and hummus

Within 2 hours of exercise: Low Fiber foods or liquids only 

Examples

1. Protein shake (see ideas above) I like to keep it nice and simple before my workout. 1-1.5 scoops of high quality protein powder, scoop of dynamic greens, 1 cup of almond milk and water
2. Some people need food prior to workout so keeping it simple like a little deli nitrate free roll up is an option 

During Exercise: Water

Immediately following exercise: Protein shake is best (See recipe below!)
 
90 minutes or more after workout: Solid food meal paired with healthy carbohydrates 


Recovery Protein Shake 

• 1-2 scoops FSH or THORNE protein powder
• 8 oz of unsweetened almond or coconut milk ( I love this and this brand) If you have a high volume workout, consider adding in coconut water as your liquid base
• 1/2 banana
• 1-2 handfuls of spinach 
• Choose from any of the add ins and make your shake your own! 

Protein Shake Variety

-add in Spinach, Kale or other veggies
-add in dynamic greens
-add in  unsulphered coconut
-add in flax seed/chia seed
-add in unsweetened coconut or almond milk (carrageenan free)
-add in tsp pb/almond butter 
-add in organic/grass fed greek yogurt plain WITH fat
-add in pasteurized egg whites for extra protein
-add in cinnamon
-add in pumpkin spice
-add in ice
-add in organic coffee/espresso
-and of course add in 1-2 scoops of quality protein (such as SFH or THORNE, both available to Mi5)