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Often after training, I see people using some “sport” product saying, “it’s good for recovery”. I am against that kind of substances considering that you can have the same result, even better, with natural stuff.
After training, you have 3 steps in your recovery: rehydration, glycogen reserves restoration, and muscular recovery.
Sodium is the principal salt lost in sweat but also improves the absorption of water and sugars in the small intestine – this faster absorption contributes efficiently to rehydrate and delay the muscular fatigue.
You should drink your smoothie just after the training (within 30 minutes following the end of it)
It’s in that period of time that the body is more favorable to absorb the nutrients, make its stocks of energy and repair the muscular damages.
Each smoothie is about ½ litre and personally, I mix all the ingredients and dispose them in a big water bottle in order to drink it when I step out from the mat.
2. Kiwi and pineapple
(Reference intake: 241 kcal ; 8,2 mg proteins ; 33,3 mg carbohydrates; 7,1 mg lipids)
3. Banana and nuts
(Reference intake: 527,8 kcal ; 22,25 mg proteins ; 71,1 mg carbohydrates ; 17,3 mg lipids)
4. Kiwi and blueberries
(Reference intake: 412,5 kcal ; 17,4 mg proteins ; 44,6 mg carbohydrates ; 17,3 mg lipids)
5. Kiwi and kale
(Reference intake: 223,8 kcal ; 12,9 mg proteins ; 32,8 mg carbohydrates ; 5,5 mg lipids)
6. Chocolate and peanut butter
(Reference intake: 519,1 kcal ; 18,2 mg proteins ; 74,1 mg carbohydrates ; 18,7 mg lipids)
Searching a bit on the web you can easily find some other recipes for each taste!