After a workout, it’s important to have a recovery routine that’s just as thoughtful as the exercise regimen, especially if you want to do something active the next day. As a topical treatment, ice helps with the swelling, and therefore the pain, but drinking a shake with a combination of protein and carbs can also expedite recovery. There’s some debate about the amount of protein needed and about the ratio of carbs to protein that should go into a shake — and all of that will depend on what type of athlete you are and how much you weigh — but as a rule you’ll be less sore the next day if you hit the protein within 30 minutes of a hard workout. We asked Shom Chowdhury, founder of NYC’s Indie Fresh at Gotham West Market — a store and takeout spot that specializes in nutritious food without gluten, dairy and excess sugar — how to make three delicious post-workout smoothies: one for the morning, one for the afternoon and one for the evening.
Coffee and Almond Butter Smoothie
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It’s breakfast and coffee in the same cup. In the morning, coffee is a must. So this smoothie will give that recovery and caffeine kick. “What I like about this drink is that it’s a meal, breakfast drink and mid-afternoon snack all in one,” says Chowdhury. “Can’t beat that.”
Ingredients:
Makes: one 16-ounce smoothie
1 1/4 ounces almond butter
1 ounce almond milk
4 ounces coconut water
1 date
1/2 banana
1/3 ounce cocoa nibs
1 ounce Aloha protein*
1/2 ounce granola
8 ounces cold-brew coffee
*Aloha is a brand of natural plant-based protein, which can come from hemp seeds, pumpkin seeds and peas. Chowdhury says you can any form of plant-based or whey protein in this recipe.
Preparation: Put all ingredients into a blender, mix to desired thickness (30-90 seconds) and enjoy.
