Love. Live. Eat.

Pre/Post Workout

Cherry Recovery Shake

 

Cherry Recovery Shake 2

Talk about a power shake! This post workout lifesaver is full of body repairing nutrients that are bound to get you on your feet in no time. As you know, exercise should be a part of your normal routine. But did you know supplying your muscles with ample nutrients is just as important? Do you even know what nutrients your muscles need?

We need to take in several minerals, amino acids, and vitamins in order to repair, recover and grow muscle tissue. If you are lacking in this department then you will not see the growth you want. Whether your goal is to define, shred, or build muscle tissue; your muscles need the same nutrients just in different quantities and times. But let’s not get too complex. Below are some of the required nutrients needed for muscle health and the good news is you can find them in this shake:

  • Cacao is full of magnesium, which plays a number of roles in the body. It is required for more than 325 enzymatic reactions. Some include: fat synthesis, protein and nucleic acids, neurological activity, muscular contraction and relaxation, cardiac activity and bone metabolism. It is also necessary to make ATP, your body’s energy currency.
  • Chia seeds are a great source of omega-3 essential fatty acids as well as minerals and antioxidants. Increased omega-3 concentrations in the blood are associated with decreased levels of pro-inflammatory markers.
  • Cherries are full of vitamin C, fiber and antioxidants. Researchers believe that tart cherries’ antioxidants protect against attacks by exercise-induced free radicals, which can lead to painful inflammation. The anthocyanins (antioxidants responsible for red, purple or blue pigments in fruit/veggies) activate a molecule that helps rev up fat burning and decrease fat storage.
  • Branched chained amino acids (BCAAs) are a group of three essential amino acids: l-leucine, l-valine, and l-isoleucine. An essential amino acid (there are nine of them) is any amino acid that can’t be manufactured by the body naturally, meaning that they have to come from protein intake. BCAAs are the only amino acids metabolized inside of the muscle itself (all of the others are metabolized in the liver), and make up about 35% of muscle tissue. They are necessary for the development and maintenance of muscle tissue.
  • L-glutamine is a non-essential amino acid, that we obtain through food and we also make it internally. However, sometimes we need to supplement with L-glutamine since it is so widely used in the body and we often deplete our stores. L-glutamine is needed for brain, digestive and immune health as well as removing waste products from the bloodstream. L-glutamine also plays a major role in helping your muscles repair themselves after stress as it brings nitrogen to your muscles to stimulate muscle repair. 
  • Oats help to replenish muscle glycogen, your muscles main energy source. During hard bouts of exercise our muscles deplete glycogen so it is critical to replenish the source for your next workout. Eating quickly digested carbohydrates spikes insulin and gets amino acids into your cells (which is what you want). Oats have fiber, minerals, and vitamins a nice super food!
  • Your muscles are primarily made up of amino acids which are the building blocks of proteins. During exercise, you tear down your muscles so that they can become bigger and stronger. This happens in a process called muscle protein synthesis. In order for protein synthesis to occur, you need protein.

Ingredients:

  • 1 c. tart cherry juice, organicCherry Recovery Sake
  • ½ c. frozen dark cherries, organic
  • 1 T cacao
  • 1 scoop branched chained amino acids
  • 1 scoop glutamine or 5g
  • 1 T chia seeds
  • ¼ c. quick oats or oat bran, GF
  • 3 ice cubes
  • 1 sc. protein

Directions:

  1. Blend all ingredients except protein. Pulse in protein.
  2. Sip slowly and enjoy.

Homemade Chocolate Energy Bars

Homemade Chocolate Energy BarsWho doesn’t like chocolate? If you know someone who doesn’t they probably don’t like puppies either which means you should probably stay away from them! 😉 Hahahaha, just kidding. But seriously, if you like chocolate these bars are for you. I came up with this scrumptious recipe because several clients were asking for a gluten free/dairy free bar. It can be difficult deciphering the ingredients of some of the bars on the market. Invertase, ferric orthophosphate, erythritol, disodium phosphate anyone? So why not avoid highly processed bars all together and make your own? I can be a control freak especially when it comes to what I put in my body and these bars only contain 12 ingredients, all of which I can pronounce.

 

Chocolate Energy Bars are a fantastic pre or post workout snack. The ratio of carbs to protein is perfect for muscle building and quick energy. If you don’t feel like exercising that day, grab one for an afternoon snack or a healthy dessert. Really you can eat them anytime! I suggest refigerating them in an air tight container. They also freeze really well so you can enjoy them at a later time.

IngredientsEnergy Bars

  • 1 can adzuki beans
  • 1/4 c. flaxseeds soaked in 1/4 c. water
  • 1/4 c. coconut nectar
  • 1/4 c. chopped dates
  • 1 t. cinnamon
  • 1/4 t. sea salt
  • 1.5 c. gluten free oats
  • 1 c. pea protein
  • 1/4 c. cacao powder
  • 1/2 c. walnut
  • 1/2 c. coconut shredded

Directions

  1. In a food processor, combine beans, binder, sweetener, soft fruit, extract, spice, and salt until smooth.
  2. Add the oats and dry base ingredients and pulse just to combine.
  3. Add stir-ins and pulse again just to combine.  If the consistency seems spreadable, you’re good.  If it’s too dry, add 1/4 cup of water; if it’s too runny, add an additional 1/4 cup of the dry base ingredient.
  4. Grease 13×9 pan with baking spray or rub with 1 tablespoon oil, then spread mixture into pan.
  5. Bake at 350 degrees for 15-18 minutes.

Nutrition Facts Calories: 142 Total Fat: 5g Saturated Fat: 1g Sodium: 126mg Total Carbohydrates: 20g Sugar: 2g Fiber: 6g Protein: 6g

Overnight Power Oats

This is probably the easiest breakfast you will ever make. All you do is assemble the ingredients in an eight ounce mason jar at night, remove from the fridge the following morning and enjoy! Although I do not recommend eating on the go, this is the perfect breakfast for someone pressed for time in the AM because it is portable. Personally, I love having my Power Oats as a pre-workout snack since it provides long lasting energy to help me crush my workouts. The standard recipe is jam packed with protein, calcium and fiber. It is also low in fat and sugar making it ideal for anyone who wants to eat something “clean” and tasty. I encourage you to get creative and enhance the nutrient profile by adding some extras mentioned below.

Ingredients:Overnight Oats- blueberry

  • ½ c. raw oats
  • ½ c. milk alternative
  • ½ c. Greek yogurt or kefir or omit if dairy free and use an extra ½ of milk alternative
  • Cinnamon
  • 1-2 t. maple syrup or stevia
  • ½ c. frozen blueberries
  • 1 T. chia seeds

may also add:

  • 1 T nut butter
    • healthy fat to keep you satiated
  • 1 T cacao powder
    • antioxidant rich, promotes cardiovascular function, lowers blood pressure and improves circulation, rich in magnesium and dietary fiber
  • 1 scoop protein powder
    • muscle building 
  • 2 t. matcha green tea powder
    • antioxidant rich, cancer fighting EGCg, calms the brain, increases energy and endurance as well as boosts memory and concentration 

 

Directions:

  1. In an eight ounce jar or tupperware, add all ingredients (except fruit) and shake until well combined.
  2. Add blueberries and stir until mixed throughout. Return lid to jar and refrigerate overnight or up to 2 days.
  3. Eat chilled.