Here are some additional snacks and shakes to help rebuild tissue that breaks down during physical activity:
4. Chunky Monkey shake
Monkey around with 1 medium banana, 1 tablespoon peanut butter, and 1 cup low-fat chocolate milk blended with ice.
5. Double Trouble shake
To lengthen the delivery time of nutrients to your muscles, combine ½ scoop of whey protein blended with ½ scoop slower-digesting casein protein, plus a handful of your favorite fresh or frozen fruit.
6. Bananarama
One medium sliced banana with 1 cup low fat milk — it doesn’t get any easier than this!
7. Green Monster smoothie
Blend 4 cups spinach, ½ cup vanilla bean yogurt, 1 cup almond milk, 1 banana, and 1 tablespoon peanut butter with ice.
8. Protein bar
Feed those muscles with a protein bar. Just watch the sugar content. Look for bars with 10-30 grams of protein and less than 10 grams of sugar.
It’s easy to make a batch of super-healthy energy bars at home in your own kitchen:
9. Beef and squash
Need something hearty? Try a handful of lean roast beef with an equal portion of butternut squash.
See more healthy recovery snacks on the next page …
Terry Seaward
Agreed
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Karen Wilmore Davis