sedona nutrition talk2

Sedona Arizona is a very special place to connect with nature and be active! With endless trails to hike, run, or bike, you can spend hours exploring the endless red rock landscape! Last weekend, Potential Energy Training & Nutrition had the opportunity to join forces with Lindsey Voreis and the Ladies All Ride Clinic and help teach an amazing group of women of all levels, mountain bike skills and give a nutrition talk with a smoothie demonstration! One topic that was covered was the importance of post ride nutrition.

 

Post Ride Recovery:

The 30-60 minutes after a ride is when your body absorbs the most carbohydrates to store as glycogen. Eating during this window can help to maximize recovery (and keep you from getting hangry!). Eating some protein along with carbohydrates can actually help your body absorb and store carbohydrates better.

Suggestions:
-Smoothie (See recipe)
-Turkey sandwich
-Eggs, potatoes and fruit
-Quinoa salad


Smoothie Recipe

food2• 6-8 oz any type of milk (low fat milk, soy milk, almond milk)
• ½ cup frozen mango
• ½ cup frozen strawberries
• ¼ cup frozen blueberries
• 1 banana
• Any other frozen or fresh fruit
• 1 tsp ground flax seed

Blend together until smooth

Other things you can add:
-A scoop of protein powder to boost the protein content
-A handful of fresh spinach to add some greens
-Frozen cherries to help reduce inflammation and aid in recovery
-A scoop of peanut butter to keep you full longer and add some healthy fat
-1/4 to 1/2 an avocado to add healthy fats

 

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Post Ride Recovery Smoothie Recipe