WHY ARE SMOOTHIES SO GOOD AND FUEL EFFICIENT AFTER RUNNING OR WORKING OUT?
Most runners and athletes know that it’s important to refuel as soon as possible after we exercise in order to provide our muscles with the protein they need to recover, repair the damage from our workout, and replenish our depleted glycogen stores so that we have the energy we need for our next run or workout.
Smoothies make a great pre-run or post-run snack or meal for runners and athletes. They can provide the nutrients we need to fuel our workout or recover after our run.
However, many runners say that they have no appetite after running or exercising. This is fairly common and due to the fact that exercise can suppress the hunger hormone ghrelin.
Also, when we run, blood is diverted away from the digestive tract. Affected from the impact of running, this can lead to bloating and nausea.
Finally, one of the primary reasons that runners lose their appetite after running is because the core temperature is elevated after exercise.
If you think about when you’re sick and have a fever, you can probably recall losing your appetite in that situation as well, and that’s because fevers and exercise both increase the body’s core temperature.
Studies determined that the increase in body temperature from exercise can also increase the temperature of the brain. This suppresses activity in regions of the brain that stimulate appetite.
As a result, we may not feel like eating after running or working out vigorously, especially in hot and humid conditions where our core temperature rises even higher.
This is when smoothies are super-efficient and much easier to eat and digest .
Smoothies for runners are a perfect post-workout snack or meal because they check off the four most important boxes for post-run refueling:
Smoothies for runners have the right 3:1 or 4:1 ratio carbohydrates to protein your muscles need to repair.
Smoothies for runners are often more easy to eat and enjoyable when you are hot and sweaty after running because you can drink them instead of having to eat something heavy.
Smoothies for runners cool you down so they can restore your appetite after exercise, helping you get the nutrition you need after training rather than pushing it off until your appetite returns hours later.
Smoothies for runners contain lots of liquid, so they help you rehydrate and refuel at the same time.
Smoothies are super-efficient to support our body, delicious, and nutritious.
TOP GUIDE TO MAKE SUPER HEALTHY PROTEIN SMOOTHIE
NUTRIENTS TO INCLUDE TO MAKE A HEALTHY SMOOTHIE
1. PROTEIN
Protein helps with muscle repair and recovery, fills us up, and controls hunger. To add protein powder will provide a good source of protein, but make sure you use a more natural type of protein powder to make it better and healthier. Find a brand that has less ingredients and no added processed sugar. Some brands include vitamins and minerals and some supplements. You can choose no flavor protein powder to focus on the smoothie basic flavor, or choose vanilla, berry, chocolate protein powder if you enjoy extra taste. Make sure you combine the protein powder flavor according to your smoothie ingredients.
2. HEALTHY FAT
Healthy fats provide energy, support cell growth, support nutrients absorption and help control hunger and sugar levels. Add one or two portions of healthy fats, 1/4 avocado, 1 tablespoon of flax seeds or a small handful of nuts (almonds, cashews, walnuts) or seeds.
3. VEGETABLE
Adding vegetables to your smoothie is a great way to add fibre, and vitamins. Fibre helps to keep us feeling full for longer and help with digestion. The only time you should lower your fibre intake is the day before a race. Add nutrient-rich vegetables like spinach, kale, arugula, beetroot, zucchini. Spinach contains nitrates which helps deliver oxygen to the muscles.
4. FRUIT
Go easy on the fruit, add two portions of nutrient-dense fruits like berries (blueberries, blackberries, raspberries, strawberries), these are full of antioxidants and apple. Bananas are a good option for carbohydrates and minerals like potassium, very efficient energy boost pre-run or recovery.
5. LIQUID
Add 1/2-3/4 cup of dairy-free milk (almond milk, oat milk, coconut milk), or coconut water which is good for a post-run recovery smoothie as it contains electrolytes to help with hydration. For runners with no dairy- lactose issues you can add some dairy milk which also provides some protein, fat, and carbohydrates.
Focus On Good Smoothies Pre or Post-Run or Workout For Great Refuelling, Good Body, Muscles, Joints Support, Better Energy, Feel Good And Happier, And Enjoy Better Runs!
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