Recovery is centered around replenishing the body and repairing damage to the muscle, as muscle strength comes from stressing then healing the tissue. After a race or exercise, you have 30-60 minutes to replenish the glycogen and electrolytes in your body and provide your muscles with the necessary building blocks to repair the damage post activity. Here are a few recipes from our athletes to help revamp your recovery routine!
Method: Add ingredients in a bowl and mix together roll into balls and refrigerate for two to three hours!
I love making these Recovery Truffles because they are a lot less time consuming than baking. They are great for recovery but also to satisfy a sweet tooth with very little added sugar. I also eat them first thing in the morning with my cup of coffee or I put them in a zip lock bag for a long ride. There is protein not only in the recovery mix but in the oats, nut butter and nuts if you choose.
Emma training on the XTERRA Maui Run course:
Frozen Recovery Shake
Toppings: nuts, seeds, peanut butter, cinnamon, nutmeg, mint, goji berries, chocolate chips, almond butter
Method: Blend all the ingredients in a high speed blender, pour into your favorite cup and enjoy!
My go-to approach at home is a frozen smoothie prepared in the Vita-Mix. While never quite the same, the staples usually include almond milk, yogurt, frozen banana, healthy oils and GU Recovery Drink Mix. After that I’ll throw in whatever sounds appealing to me in the moment!
I make this either as soon as I get home from a session or I’ll make it ahead of time and bring it with me to a workout in a mini cooler. I’m not always hungry right after a hard workout, but this is pretty easy to get down and it tastes delicious! The coconut water is great for hydrating and the greek yogurt adds some extra protein while the chia seeds are a great source of Omega-3’s.
Chelsea Training in San Diego.