How To Make A Recovery Smoothie | Heather's Recipe For Triathlon Recovery
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- Опубликовано: 3 фев 2019
- Recovery as triathlete is very important, the ideal time to ingest recovery nutrients is as soon as possible after a workout or race. Having a drink is the perfect way to digest food and fuel after a hard workout. Heather shows you how to make the perfect recovery smoothie with both dairy and dairy free options.
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What do you put in your recovery smoothies? If you've got any tips on how to make the perfect recovery smoothie share it in the comments below 👇
Food video's 🎉👍
I make my own chocolatemilk, and just for the basic workouts low fat quark whit oatsmeal and the heavy workouts a proteïneshake
Collagen powder and whey protein with some flavor to cover the unpleasant smell of the former one.
Also: may I use the first smoothie for breakfast and the second (with no nutty liquid though) one for non-triathlon recovery?
@@lisapet160 Use them when you like, they're both full of goodness. Enjoy.
@@heatherfell_oly You so kind, oh Tri-Goddess :)
Thanks!
PB & Greens: almond milk, natural peanut butter, handful of spinach, banana, Greek yogurt, chocolate protein powder.
PRO TIP buy local fruit when its in season, then freeze it in the portions you use for your smoothies so that you can have good in season fruit year round and support local 😁
U can never have too big a nutribullet. Go large. Mine runs a twin turbo v8 and can make 4 gallons of peanuttty kale goodness at a time 👍
Think I could do with that turbo!
Loving the “Take A Screenshot” feature. Thanks for thinking about that guys. :)
Glad you like it.
Loving these Andre the Giant sized table spoon portions :)
Portion control isn't my strong point.
Heather Fell that’s alright! It helps me feel better about my Ent sized table spoon portions when making recovery smoothies. Going to try these recipes today!
tx a lot! already knew the first smoothie, but second one seems lovely! Can we pls have more workout video's or food video's?
I'd love to do more, anything in particular you would like to see?
@@heatherfell_oly maybe some short home workouts, related to triathlon? Or trainings where we combine 2 sports (e.g. swim&run). Or some of your favourite healty meals!
Simmet nutrition: king of smoothies
thanks for the ice tip. I am going keto and was looking for a replacement for banana and oats to thicken my smoothies. Will give it a try, with lower carbs tho.
Just remember it will only stay thick as long as the ice is still cold. Good luck with Keto.
Give avocados a try.
Sweet
Is it possible for you to do a post swim workout smoothie that would include or incorporate protein or protein powder?? Really trying to learn more about post swimming nutrition.
Is there science behind a pinkie sticking out aiding the recovery!? Definitely trying the dairy berries version. Thank you.
Ha well spotted, it's one of those things I don't even realise.
what's the essential post-workout vitamins?
Need a device..
I am an cross fit athlete and my training session is so tough so I need to eat to recover as soon as I can
Today I tried this smoothie but I take it after 45 min from. Session after I finished my. Workout I have my creatine my whey on my why home and when get back I have this smoothie
Then I prepared my lunch which is chicken potato and salad
Having it after 1 hour from the smoothie yes I was kind full but have to eat before bed time 3-4 hours to digest!
Does I make it right!
I decided to make this one and take it with me with after my training session.
But need someone opinion about what I do! Is it right!
Pretty much the same as your second one, but 3 times the volume and loads of spinach and dates. I change between berries and cherries.
I use a silken tofu (1/4 or 1/5 of the block) instead of banana or yogurt to have some thickness. No extra flavor to compete with the berries and stuff
What blender is that Heather?
Can you add Recovery powders or protein powders to these drinks
David Harding yes 🙂
I heard raw yogurt and milk together is not good, it affect milk... please correct me if i am wrong and your sure on this ..Thanks
I use fullfat dairy in my smoothies, as when I use almond milk, I get sick of the taste after awhile, gave up using peanut butter as it gave a dry sticky texture and a funny colour ,might add a little honey, but smoothies don't need extra sweeteners and I don't have a sweet tooth
My daughter suffers from aching legs after a run. Will these help?
It will aid recovery, for sure
Really enjoying this content from "Fell's Food and Fitness" (Instagram plug there - you're welcome) - although the QVC 'muzak', no matter how tongue-in-cheek, is faintly annoying...!
My 'go-to' recovery smoothie is 400ml Almond Milk, 1 Banana, 1 tsp Espresso powder, 1/2 tsp Cinnamon, 2 tbs Peanut Butter Powder. I don't know if it helps, but it tastes good and I like drinking it.
Haha thanks. That smoothie sounds sweet too, might need to try it minus the peanut butter.
I drink my protein after training session and thats all
No major sources of protein in either?
20-minut window? Is there any actual evidence that the protein synthesis in more or less efficent if you get your food/protein 18 min after the session or 2h after? Can you please link to this study?
There is evidence now that as long as you have protein in your body to compensate for muscle damage during exercise, there shouldn't be a need for a protein shake. I have been experimenting for 2 weeks by mixing rice and pea protein with my energy drink when running and rowing but without recovery afterwards and have had no bad effects. I still push myself as hard as I can at times and other than some very sore toes following a 52km (33 miles) run last week, I have felt great.
The sooner you can refuel after training the better as you can replenish the depleted glycogen stores and help with the muscle repair. As for the exact window and drop off I haven't seen any studies but let me know if you find anything.
@@heatherfell_oly In my local tri/bike-club there are a couple of doctors training and competing. I have spoken to them about this and they all say the same thing: the "20 minute-hype" is manufactured be the protein industry to sell suplements. There is plenty of actual scientific studies on the area and as long as you are not compleatly depleted and you keep a normal diet there is no evidence of any difference what so ever in the bodys protein synthises.
It seems like a reasonable thought and I also make sure to "fuel" after tough sessions, but we should be awere that the scintific evidence points elsewhere. That could be good for you guys to know so you don't accidentaly spread things that simply is'nt true.
Thank you for a good show otherwise :-)
Can’t you guys do a interview with Paul Kaye?
What would you want to know?
Heather Fell just triathlon tips or the best races in the world.
What do you think about ketogenic diet for trainings? Thanks !
sebastian garcia no good, try plant based instead
Not good at all for endurance athletes
No protein?
Girl that ain’t no 1 tablespoon of yogurt lol but looks bomb
Its funny to see all the comments about good food and bad food. Food is so controversial because nobody actually knows for sure if some foods are good or bad. Chocolate is definitely good though.
Amen. Some people think if you drink a beer your protein synthesis is fucked for life
@MrAlex yep, I think that's as safe bet with the plant foods but meat is such a grey area. There is no solid evidence that meat is bad for healthy active people.
@@BaertJan I think if a few beers makes you happy then it's probably a good thing regardless of the small possible side affects. People go way to far with what's online. Too much conflicting info to take anything too serious. If its fun and in moderation then just do it.
is the Greek yogurt sugar-free?
There is no added sugar in greek yogourt.
@@heatherfell_oly thanks - is there already sugar in the yogurt product or you just don't add additional sugar?
@@eddyalexiou9951 The only sugar is the natural carbohydrates that occur in it, there is no additional sugar.
@@heatherfell_oly perfect!
First rule is put in things like nut butters in last. If you put them in first they stick to the bottom.
Soy milk often has the same or higher levels of calcium then dairy. Berries are natural and really not that high in calories plus this is a post workout smoothie right?
That's a good tip, thanks.
Barnarnar 🍌
I'm going to watch this properly when I get home, but feel that I must comment about the bottle of cow milk you have there. Recent scientific studies have proven that the casein protein found in dairy actively switches on cancer cells in the body. Now add that the fact that there is a high level of animal fat, somatic cells (puss), hormones & antibiotics in dairy - it really isn't the best thing to be drinking. I shouldn't need to mention that cows need to be made pregnant in order to produce milk. They have a 9 month incubation like humans, yet their calves are taken away after a few hours and either stored in a pen if female, or either shot or kept without food for up to 2 weeks if male so as to be slaughtered for veal.
Dairy has been linked with heart disease, strokes and osteoporosis due to the fact that it actually forces the body to leach stored calcium from the bones. Milk does not make a body strong. Milk is slowly killing us.
I understand, heather, that you, just like most people, will have been brought up with the belief that dairy was needed for strong bones and meat needed for protein. This couldn't be farther from the truth. Thank you
I appreciate everyone who has read this and takes the time to do their own research in to what is good for them.
Paisa nahi hai itna
After a session your body needs simply hydrating carbs (fruits the best) for boosting your recovery. Dairy products (high in fat) are the worst choice (not only after a workout). This products thickening your blood and the nutrients will be poorly absorbed.
Cacao is stimulating you body. But after a workout you should relaxe and not be roused.
"Dairy products (high in fat) are the worst choice (not only after a workout). This products thickening your blood and the nutrients will be poorly absorbed" - any empirical evidence for that?
@@tomj7758
ruclips.net/video/t7U_IJPXwqE/видео.html
I believe he said "empirical," not a link to footage of random animal veins. I can photograph a piece of shit and write "human being after two month on a vegan diet" over it. Would I prove with that the dangers of plant-based diets?
Do you have anything that would qualify as a source or at least makes an effort to resemble one?
ruclips.net/video/h3c_D0s391Q/видео.html
Love watching GTN but dairy milk is for baby cows not humans!
I can't believe you are praising dairy and stating how "naughty' fruit, and even berries are. ??? Unbelievable! Look at the science. Sugar within fruit is not the same as processed sugar. Please get your facts right. I'm very disappointed.
Dairy is probably one of the best whole food sources to consume after exercise. Vitamins and calcium not that important but the protein, carbs and fluid retention (e.g. rehydration) makes dairy one of the best whole food sources for after exercise.
@@tomj7758 So Julie get your facts right.
ruclips.net/video/h3c_D0s391Q/видео.html
@@juliet298 "What the Dairy Industry Doesn't Want You to Know" - sounds like an agenda
@@tomj7758 Does a massive ad campaigns plastering "Got milk?" across every school cafeteria in America sound like an agenda to you?