There is nothing better than a yummy smoothie! But how do we make it actually boost recovery for the active? The key is to ensure that you have covered the essential 3 R’s of recovery – Refuel, Repair and Rehydrate. This Choc Smoothie Bowl with Raspberry Sauce has so many great ingredients to assist in good recovery and nutrition after training.
The 3 R’s of Recovery
In order to maximise recovery after exercise, it is important to include these 3 elements in your post training nutrition:
- Refuel with 1-1.2g of carbohydrate per kg of body weight as soon as possible after training (within 1 hour).
- Repair with 10-20g of protein as soon as possible (within 30 minutes) after training.
- Rehydrate with 150% sweat loss over the 2-6 hours following exercise.
For more detail and references, please read our post “Recovery Nutrition for Young Athletes.”
Choc Smoothie Bowl Recipe
- 2 x frozen bananas
- 1 tablespoon peanut butter (sugar free)
- 1 cup milk
- 2 tablespoons raw cacao powder
- A handful of organic raspberries (you can use frozen or fresh)
- A handful of toasted coconut chips
- Firstly, heat or microwave raspberries to soften.
- Then mash with a fork and leave to cool.
- Next, put the bananas, peanut butter, milk and cacao powder in a blender. (We love to use our NutriBullet* for this – so quick and easy, especially for smoothies with frozen fruit!) Whizz up until thick and creamy.
- Finally, transfer smoothie into a bowl and top with raspberry sauce and coconut chips.
If you prefer a thicker consistency for your Choc Smoothie Bowl, you can add extra pieces of frozen banana.
Choc Smoothie Bowl Benefits for the Active
The Choc Smoothie Bowl offers nutrient rich carbohydrates, protein and hydration to aid recovery after training. Here is a list of recovery benefits from each of the ingredients used.
- Bananas are a great source of carbohydrates for refueling. Two medium to large bananas provides around 50g of nutrient dense carbohydrates . 1 They are also made up of 75% water which is great for rehydration and contain minimal fat. 2
- Peanut butter is rich in protein and fibre. We use an all natural “peanut only” spread, with no added sugar – or added anything at all!
- Milk is a great source of protein and water needed for recovery repair and hydration. It is also high in calcium which is essential for bone strength. This particularly important for still developing sporty kids. One cup of low fat milk provides around 10g of high value protein, with essential amino acids required to build muscle tissue. 3 Milk is a also good source of rehydration. Compared to a sports drink and water, a study showed milk can be an effective post-exercise rehydration drink. It can, therefore, be considered as a good source of fluid after exercise by everyone except those individuals who have lactose intolerance. 4
- Raw Cacao Powder is the highest natural source of antioxidants. 5 It is also very rich in flavanols which offer anti-inflammatory benefits. 6
- Raspberries are also great for recovery with their anti-inflammatory compounds and antioxidants.
- Coconuts are very nutritious and rich in fibre, vitamins and also minerals. In addition, they are also a rich source of medium chain triglycerides (MCTs) 7 that are more efficiently converted into fuel than longer chain triglycerides. 8 9 This makes them ideal for refueling for the next training session.
So much yumminess and goodness! Enjoy!
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- Australian Institute of Sport (AIS) Sports Nutrition, last updated Feb 2014 “Carbohydrate – The Facts”. ↩
- USDA National Nutrient Database for Standard Reference Release 28 ↩
- AIS Sports Nutrition, last updated June 2009 “Protein – How Much”. ↩
- Shirreffs SM et al, 2007 Jul, “Milk as an effective post-exercise rehydration drink” PMID:17459189 ↩
- Stephen J Crozier at al, Chemistry Central Journal 2011, ” Cacao seeds are a “Super Fruit”: A comparative analysis of various fruit powders and products“. ↩
- Selmi C, Cocchi CA, Lanfredini M, Keen CL, Gershwin ME: “Chocolate at heart: The anti-inflammatory impact of cocoa flavanols”. Mol Nutr Food Res. 2008, 52: 1340-8. 10.1002/mnfr.200700435. ↩
- USDA National Nutrient Database for Standard Reference Release 28. ↩
- Raucoules M, Ichaï C, Sowka P, “Energy substrates in parenteral nutrition”, Grimaud D., Ann Fr Anesth Reanim. 1991;10(6):565-79. ↩
- Babayan VK. “Medium chain triglycerides and structured lipids.” Lipids. 1987 Jun;22(6):417-20. PMID:3112486 ↩