Citrus Chia Cooler: Replenish post workout
I recently shared my new, intense workout which has made me even more conscious of my personal nutrition, and replenishing post workout.
I felt I really needed a little extra TLC, so I turned to some of my favorite pros to see what they do to keep them operating at top speed.
My friend and celebrity trainer Anna Kaiser recommends a balance between protein and carbs after a sweat session. Her client Shakira works that recommendation in alongside an orange or other citrus to keep her energized and slim.
She’s on to something. Oranges and grapefruit are powerhouses of vitamin C that keep your muscles fueled and running properly. I’ve been eating a half grapefruit pre-run each morning.
NYC-based nutritionist Dana James advises her clients to mix up their post-workout recovery recipes just slightly depending on the exercise type. For strenuous activity, James says protein is a must. I agree!
Word around town is that Taylor Swift and her supermodel bestie Karlie Kloss swear by chia seeds post-spin, and a great way to have those is with this Chia Pudding, or add them to your creamy smoothie.
Hard-core fitness experts and endurance athletes like Ben Greenfield agree that every meal counts and it’s more than just the meal following the workout that matters. While Greenfield’s recipes are geared towards extreme sports and the science behind muscle repair and organ functioning, he believes a balance of healthy fats, proteins, electrolytes and a touch of carbs will keep your motor humming.
This new recipe will provide what you need to keep your muscles in recovery and your cells hydrated: proteins, electrolytes and a hit of potassium.
The combination of citrus and coconut water is the ultimate in hydration, with an added electrolyte boost. Add chia seeds for just enough protein to support weight loss and muscle gain.
I make this Citrus Chia Cooler the night before so its chilled and ready for me post-run. I follow with a heartier meal later, once I feel hungry.
Coco Citrus Chia Cooler
Ingredients:
1 cup of raw coconut water, or the juice from 1 young thai coconut
2 tablespoons chia seeds
1 orange, with pulp
Juice from 1/2 lemon
Juice from 1/2 lime
1-2 drops of liquid stevia (optional)
1 pinch of himalayan sea salt
Preparation:
1. Add chia seeds to an empty glass bottle. Set aside.
2. Add coconut water and peeled orange to blender; puree until desired texture is reached. I prefer mine on the smooth side.
3. Squeeze lemon, lime and a tiny pinch of sea salt. Blend for 5-10 seconds more. A little goes a long way.
4. Pour liquid into the glass bottle with chia. Make sure lid is closed tightly, and shake until ingredients are well combined, leaving an inch at the top to allow chia seeds to expand.
5. Put in the fridge to chill overnight.
What about you? What’s your favorite go to food or post-workout ritual? I’d love to know, do share!
Sources cited:
http://foodcoachnyc.com/blog/nutrition/what-to-eat-after-a-workout/
http://www.bengreenfieldfitness.com/2013/07/what-to-eat-before-during-and-after-your-workouts-races/
