HOW TO: MAKE A POST WORKOUT SMOOTHIE WITH A 3-4:1 CARB:PROTEIN RATIO
Why does this ratio matter? It’s the amount shown to optimize glycogen replenishment and muscle protein synthesis post endurance workout. Ideally, especially for women, you’d consume a meal or snack with a 3-4:1 carb:protein ratio within 30-45 minutes post run or ride. If breakfast, lunch, or dinner aren’t around the corner, this smoothie is a great option. 🤌
Ingredients:
- 1 cup milk (I recommend cows milk, soy, or oat milk, but milks typically don’t have much carb unless you choose the sweetened option)
- 1 serving (about 3/4c or 140g) frozen blueberries
- 1-2 tbsp maple syrup
- 2 scoops
@skratchlabs vegan chocolate recovery mix
- 1 scoop protein powder of choice (I recommend an informed sport certified whey protein isolate or a plant based option if needed, I used the vegan oatmeal cookie by
@bpnsupps )
- 1 scoop creatine monohydrate
- 1c water (or less if you like a thick smoothie)
Blend and enjoy!
#postworkoutsmoothie #postworkoutsnack #postworkoutnutrition #sportsdietitian