Post-Workout Nutrition: BIX Smoothie recipe
Updated: May 3
Moderate exercise and an active lifestyle are great for anyone's physical and mental health. However, long and intense training sessions have been shown to cause oxidative stress. Oxidative stress is defined as an imbalance of free radicals and antioxidants in the body resulting in cell and tissue damage. In order to repair damaged muscle tissue post-exercise, you want to make sure to refuel your body with the right nutrients.
What shall I eat after a workout
Even though we have designed BIX Recovery to give you all the nutrients you need for your everyday workouts, you might want to add more calories to your Post-Workout-Drink after a long run/ long workout.
Having a combination of the right micro- and macro nutrients within 45 minutes after completing a long run or long training session will help repair damaged cells and muscle tissue.
This 8 Ingredient Post-Workout Smoothie is full of goodness, simple to make, and will help your body bounce back!
Health benefits per ingredient
1. Bananas are a substantial source of carbohydrates and help replenish your body's glycogen stores. Muscle glycogen is the major fuel source during a long or intense aerobic workout. Bananas also contain important vitamins and minerals, such as magnesium and potassium helping to restore your electrolyte balance.
2. Tahini is high in healthy omega-6 fatty acids and is one of the best natural sources of calcium - keeping your bones strong and healthy. Tahini also contains other essential vitamins for athletes, such as B vitamins and iron that support the production of red blood cells. Red blood cells are responsible for distributing oxygen through your body and increase your energy levels.
3. Peanut butter isn't only tasty but is also full of healthy fat and protein which is perfect to repair damaged muscle protein after a long or intense workout.
Note: Remember to always check the label and watch out for pure peanut butter that is made from 100% peanuts (no sugar, xylitol, or vegetable oils added!)
4. Cinnamon is rich in antioxidants and has anti-inflammatory effects that help reduce oxidative stress, repair damaged muscles, and boost your immune system.
5. Turmeric is full of antioxidants that help protect your body against cell damage caused by free radicals. It is considered a very effective natural anti-inflammatory and pain killer which can reduce inflammation in the body after a long and intense workout.
6. Greens, especially dark leafy greens, such as spinach & kale, are a great source of calcium. They contain free-radical-fighting compounds that help to prevent tissue damage.
7. Berries are full of antioxidants, such as resveratrol, and have been shown to prevent oxidative stress. Blueberries, raspberries, pomegranates, and blackberries contain the highest amounts of antioxidants.
8. BIX Recovery hydration tablet is the world's first Multivitamin hydration Tablet with 11 vitamins and minerals that have anti-inflammatory effects and are rich in antioxidants.
One self-dissolvable tablet of BIX contains 8 times more vitamins and minerals than most hydration tablets - including all main electrolytes (Sodium, Potassium, Magnesium, Calcium) for proper hydration.
Remember that dietary supplements don't replace nutrients from real foods, However, supplements are a great way to get some extra vitamins and minerals - especially when you work out, when you live in a hot & humid environment, when you are exposed to air pollution or other chemicals, when you live a busy lifestyle, or if you are deficient in certain nutrients.