Summer Sports Recovery

The hot summer sun is here and August is a great month to get outside and get sweaty. I recently just took up mountain biking and I’m in love. Life is about balance, so I am still continuing to trail run and sneak in some yoga too. When I get back home from a good sweaty workout in the sun, all I crave is something cool and refreshing… and I don’t mean a cold beer. Recovery is just as important as the workout itself. To make sure I re-fuel my body properly it is essential I have these key recovery nutrients within 30 minutes after working out:

1. Electrolytes to replace minerals lost though sweat.
2. Carbohydrates (in these recipes we use fruit) to help refuel and optimize muscle glycogen stores.
3. Protein to help rebuild and strengthen muscles.
4. Healthy fats to lubricate joints and reduce inflammation.

It is important to restore normal fluid balance after a sweaty summer workout. To benefit your recovery opt for an electrolyte drink after about one hour of moderate to high intensity activity. Instead of reaching for those popular neon electrolyte drinks that are full of unnatural/artificial sugars, chemical dyes, brominated vegetable oil and flavouring agents, try making your own.

I’ve created a refreshing electrolyte drink and tasty popsicles recipes to help you refuel and recover naturally.

Info box on the side: On May 5, 2014 Coca Cola dropped the controversial ingredient brominated vegetable oil from the Powerade ingredient list; however, the second ingredient still remains to be high fructose corn syrup.
Info box on the side: Did you know coconut water is nature’s isotonic sports drink that includes electrolytes like calcium, magnesium, phosphorus, sodium and potassium in their natural form.

Watermelon Electrolyte Sports Drink
Serves 2
4 Cups of diced watermelon (½” cubes)
1 Cup coconut water (not from concentrate)
Juice of ½ lime or lemon
Fresh mint, torn coarsely (optional)

Combine watermelon, coconut water and lime juice in the blender. Blend on high until smooth. Pour into glass and stir in fresh mint and enjoy as is or over ice. Alternatively you can pour this into a popsicle mould and place in the freezer until solid.

Coconut Water and Fruit Ice Lolly

Coconut water, not from concentrate (or your favourite juice)
Your favourite fruits (I used blueberries, raspberries and bananas)

Place fruit in the popsicle mould and pour coconut water in until it reaches the top. Place in freezer until frozen. Enjoy!

Recovery Fudgecycle

2 bananas
½ Cup coconut milk
1-2 Tbsp protein powder (I use hemp protein)
2 Tbsp cacao powder
1 soaked medjool date or 1 Tbsp raw honey/maple syrup
Pinch of sea salt
¼ - ½ tsp maca powder (optional)
1 Tbsp almond butter (optional)

Soak date in water for a few hours or pour hot water over date and wait a few minutes until soft. Combine all ingredients in a blender and blend on high until smooth. You might need to use a tamper or scrape the sides of your blender. Pour into a popsicle mould and place in freezer until frozen.

Summer Berry Yogurt Pops

1 banana
1½ Cup berries (I use strawberries)
1 Cup organic plain yogurt (or dairy-free milk alternative)
1 Tbsp protein powder
1 soaked medjool date or 1 Tbsp raw honey/maple syrup (optional)

Combine all ingredients in a blender and blend on high until smooth. Pour into a popsicle mould and place in freezer until frozen.

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