Shake it all about

Refueling after training is imperative if you are training for an event or gains. If you don’t refuel your glycogen stores deplete leaving you tired and unable to train to your full potential. People are often reluctant to refuel after a workout as they feel it will just be replacing the calories they have just burned. Which when you are trying to lose weight seems counterintuitive. However if you think that overall your ensuing workouts will be much more effective due to sufficient energy stores then you are able to work harder, achieve more and ultimately burn more calories. If you are training for an event though it is essential to refuel so that you can keep training to your potential and continue to make gains without fatigue and compromising your immune system. Not only are you replacing glycogen stores but essential vitamins and minerals to maintain healthy tissue and metabolism. Shakes are the easiest way to get nutrients back in on the go, quick to make and transport, they are my go to for a simple and effective post training meal. So my favorite two shakes for post workout are the Avocacao and the Nutnana. Making sure you take on carbohydrate and protein in your fuel means a more effective uptake of nutrients than just carbs alone, as the mix of protein stimulates insulin release encouraging the body to pull glucose from the bloodstream straight into muscle cells.

Avocacao

1/2 avocado
1 cup of milk (of your choice) almond, oat, cows
1 tbsp cacao powder
1 handful spinach
1/2 tsp cinnamon
1 scoop protein powder ( I use pulsin https://www.pulsin.co.uk/all-products.html?utm_source=google&utm_medium=cpc&utm_campaign=Smart%20Campaign&utm_content=All%20Products&gclid=CjwKCAiAg9rxBRADEiwAxKDTuq1VG_B0aiVhGU04-6eJnYSsOAVTxNcibRM9tiA7x_MJgwYMGQ9X6RoCWLQQAvD_BwE )
1 tbsp raw honey

Nutnana

1/2 banana
1/4 cup of oats
1 cup of milk (of your choice)
2 tbsp nut butter
1 tbsp maple syrup
1 scoop protein powder

Just pop in your blender with a couple of ice cubes and take with you for after your workout!