My brother is very athletic, and after getting back from practices at 10 PM, he’s particularly hungry. So, what is he to eat?
After visiting Deliciously Ella in London, we tasted a delicious peanut butter oat smoothie. Naturally, I had to recreate it.
I like to think of this as the ultimate post-exercise recovery snack. According to health line, people should aim for a 2:1 or 3:1 ratio of carbs to protein post-workout. Let’s dive into the nutrition!
- Protein powder. It’s got over 30 grams of protein (depending on what protein powder you use). Protein is important after a workout because during a workout, you are basically breaking down your muscles. Protein helps repair them. BUT, protein is best absorbed when paired with carbs.
- Banana. Enter bananas! They are high in healthy carbs, which help restore the body’s level of glycogen (repairs damaged muscles). One study found that banana metabolites actually “knock down” a gene that promotes pain and inflammation post-exercise.
- Peanut butter. Peanut butter has 8g of protein per 2 tbsp.
- Oats. A source of complex carbs post-workout! They also have a variety of phytochemicals, including avenanthramides, with anti-inflammatory properties. Oats are also a great source of solute fiber which keeps your stomach satisfied.
For the unflavored protein powder, I like Garden of Life’s one the most. It has 22 grams of protein per scoop (28 grams), and it’s raw. You can use whatever protein powder works best for you.
Awesome!