What goes into the Perfect Post-Workout Blend?
- Foods that promote the re-hydration of the body.
- Re-fuels the body quickly with high quality glucose.
- Provides complete protein and a high portion of branch chained amino acids (BCAA) the muscles can use towards recovery, repair and muscle build. In addition, this protein needs to be quickly and easily absorbed, i.e not tax an already exhausted body just to digest.
- Is low carbohydrate, will low GI (slow release) energy.
- Includes food(s) which are particularly good at assisting in hormonal rebalancing.
- Is high in food with particularly high antioxidant content, which counteract the effect of free radicals created from intensive exercise, thereby speeding up recovery.
The following recipe is simply a guide to help those of you interested in creating your own Post-Workout Blend.
35% Coconut Water Powder – “Nature’s Gatorade”, the perfect rehydration drink. An outstanding source of carbohydrates / sugars for restoring muscle glycogen and restoring electrolyte balance. It’s natural sweetness allows the product to be mixed in plain water, yet still have an appealing taste.
20% Organic Sprouted Brown Rice Protein – by dry weight is 80% protein which due to bio-fermentation is largely already broken down and therefore easy to absorb. As the body recovers post exercise, you don’t want to have a lot of energy (blood flow) to the digestive system (and away from the extremities). Sprouted brown rice protein being largely “pre-digested”, lessens the burden on the digestive system, yet provides a source of protein to enable muscle protein synthesis and repair.
Another great thing about brown rice protein is that for branched chain amino acids, its exceeds the amount of BCAAs found in whey for 2 out of the 3 (isoleucine and valine). For leucine, whey is higher but only by less than one-half of a percentage point.
15% Organic Sachi Inchi Protein Powder 10% – by dry weight is 60% protein, unlike brown rice protein powder, it is in fact a complete protein source (contains all 9 essential amino acids). Like brown rice protein powder though, it digests easily. It’s slight downside is that it’s not as soluble in water as brown rice protein powder so if mixed with water it has to be shaken more vigorously to dissolve (otherwise ideally it is blended by a powered devise). Also Sachi Inchi powder is approximately twice the cost to procure in comparison to rice protein powder.
13% Organic Goji Berry Powder – is in itself a complete protein, containing 18 amino acids, 21 minerals, glyconutrients for cell communication and more beta-carotene than any other food on earth. Stress on the body through exercise create free radicals that are a major factor in inhibiting post workout recovery. Goji Berries are among the top food sources of free radical counteracting antioxidants which speed up recovery.
10% Organic Maca Powder – one of the great benefits of maca is it’s adaptogenic qualities. Basically this means that it helps the body adapt hormonally. Whilst maca is commonly associated with helping the body prepared for vigorous activity, equally, after exercise, it helps bring down elevated levels of cortisol to assists in faster recovery.
5% Matcha Green Tea Powder – has even higher levels (6x) of antioxidants than Goji Berries. There have also been many studies on the positive effects of matcha green tea consumption both pre and post exercise. In a study published by the National Institute of Health, green tea was shown to increase fat oxidation by an average of 17%, showing that the tea actually selectively increases the burning of fat and utilizing it as an energy source for the body.
5% Banana Powder (5%) – banana are a favourite pre / post workout food for athletes the world over. They provide low GI carbohydrates and are an excellent source of potassium. Banana powder also helps provide some lovely creamy, natural sweetness.
2-3% Tumeric / Ginger Powder – these spices (particularly turmeric) is being picked up a lot in sports science as a valuable post-exercise food to consume, due to it’s extraordinary antioxidant content.
2% Monk Fruit Powder – depending on the rest of the formulation, including this natural sweetening powder may be an option. Monk fruit powder is some 150x sweeter than sugar, with a fraction of the calories. Unlike Stevia it doesn’t have a bitter aftertaste. Finally, in Chinese medicine, Monk fruit is known for having a “cooling” effect on the body, which gives in obvious application in a “post-workout” drink.
1% Flavoring Powder – depending on the rest of the formulation, including a flavoring powder like apple/cinnamon, vanilla, or mixed berry might be an option.
For more details please refer to our How it Works page.