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Almond Joy Protein Shake

Posted by LoveandZest
August 23, 2013
Featured in: Athlete Eats
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Refuel after a tough workout with this delicious Almond Joy Protein Shake.

Recovery is a key element to an athletes training program. Without proper recovery after a workout, it's likely you won't see the fitness gains you are working toward. Athletes of all ages, from marathoners to CrossFitters, should focus on recovery because how you fuel your body after a workout is essential for reaching performance goals.

When you exercise you are breaking down muscle, and while this is essential for better performance and training adaptations, we don't want to stay there. The key is to shift from catabolic "breaking down" to anabolic "building up" quickly after you finish working out. It's been said that you should aim to recover within 15-30 minutes of your workout.

How to refuel is a hot topic in todays sports nutrition forums, and I recently heard a great debate from the top researches on both sides of the isle at the CPSDA (Collegiate & Professional Sports Dietitians Association) conference in May 2013. One study that was presented showed that refueling with 1 gram of carbohydrate and .5 grams of protein per kilogram of body weight (1 pound = 2.2 kg) increased muscle mass, fat loss, and doubled V02 max!

To recover well you need the right "ingredients", remembering the "3 Rs" of recovery- Rehydrate, Refuel, and Rebuild. Not only is this smoothie tasty, it rehydrates the fluids and electrolytes lost through sweat, refuels glycogen used by working muscles with carbohydrates, and rebuilds with protein for improved training and synthesis of new muscle fibers. Recover well, train well! Enjoy!

~Kristina

Refuel after a tough workout with this delicious Almond Joy Protein Shake.

 

Refuel after a tough workout with this delicious Almond Joy Protein Shake.

Almond Joy Protein Shake

Yield

Serves 1

Ingredients

  • 1/2 cup vanilla almond milk
  • 1 1/2 scoops chocolate whey protein powder
  • 1/8 tsp almond extract
  • 1 banana
  • 1 1/2 cups ice
  • pinch of sea salt
  • 1 teaspoon sliced almonds
  • 1 teaspoon unsweetened coconut flakes

Directions

  1. Place first 6 ingredients into a blender and process until smooth.
  2. Pour smoothie into a glass and top with almonds and coconut flakes.
  3. Sip through a straw if desired.

Click for nutritional information
Calories 345
Carbohydrates 45g
Fiber 5g
Fat 5g
Protein 27g
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LoveandZest

LoveandZest
Kristina LaRue is the author of the ATHLETE EATS on HealthyAperture -- a feature that hopes to inspire creativity in the kitchen to fuel active lifestyles! As a board certified sports dietitian, Kristina cooks up healthy menus for collegiate and professional athletes in her day job. In authoring Athlete Eats, she shares simple, energizing recipes designed for the athlete and hopes readers will learn sports nutrition tips along the way so that they can be their best self and fuel for performance. Kristina is a Registered & Licensed Sports dietitian for the Orlando Magic and University of Central Florida Athletics. She provides nutrition services for Tara Gidus Nutrition Consulting and works in the treatment of eating disorders with Joyful Nutrition. She is a co-author of The Flat Belly Cookbook for Dummies and the blogger behind Love & Zest where she shares recipes, life, and nutrition. She graduated from Auburn University with a Bachelor’s Degree in Nutrition and Dietetics and completed her dietetic internship at Oakwood University in 2011. She loves running and training for marathons and triathlons, gardening, creating (mostly healthy) recipes, decorating, blogging, photography, and volunteering with the women’s recovery ministry at her church. On the weekends you can find her at the Farmer’s Market or a local coffee shop spending quality time with her husband, Eric.
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