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Workout Recovery: Hydrate, Refuel, Stretch and Rest

MGPH9_20Rest and recovery is an essential part of any workout routine. Your after exercise recovery routine has a big impact on your fitness gains and sports performance and allows you to train much more effectively. Unfortunately, most people don’t have an after exercise recovery plan. Here are some tips to get your post-workout plans on track.

Replace Fluids. You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function.

Eat Properly. After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. Ideally, you should try to eat within 60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrate.  At the end of this blog, I’ve included a great homemade protein bar recipe that’s simple, quick and nutritious.

Stretch. After a tough workout, consider gentle stretching. This is a simple and fast way to help your muscles recover.

Rest. Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a hard workout. Your body has an amazing capacity to take care of itself if you allow it some time.

These no-bake bars are thrown together in minutes and make the perfect snack to store in the freezer for a quick burst of energy.

These no-bake bars are thrown together in minutes and make the perfect snack to store in the freezer for a quick burst of energy.

 

Quick ‘n Easy No-Bake Protein Bars

These no-bake bars are thrown together in minutes and make the perfect snack to store in the freezer for a quick burst of energy. Feel free to play around with the recipe with your favorite ingredients and aim for a cookie dough texture.  You can also roll the dough into balls and add in chocolate chips if you don’t wish to make them into bar form.

 

Ingredients:

  • 1.5 cups gluten-free rolled oats, blended into a flour
  • 1/2 cup unsweetened/unflavored vegan protein powder
  • 1/2 cup rice crisp cereal
  • 1/4-1/2 teaspoon fine grain sea salt, to taste (optional)
  • 1/2 cup natural peanut butter, almond butter, or sunflower seed butter
  • 1/2 cup pure maple syrup (or liquid sweetener of choice)
  • 1 teaspoon pure vanilla extract
  • 3 tablespoons mini dark chocolate chips
  • 1/2 tablespoon coconut oil

Directions:

  1. Line an 8-inch square pan with a piece of parchment paper. Mix the oat flour, protein powder, rice crisp, and salt together in a large bowl.
  2. Add in the nut/seed butter, maple syrup, and vanilla. Stir well to combine. If the mixture is a bit dry, add a splash of non-dairy milk and mix again.
  3. Press into pan and roll out with a pastry roller until smooth. Pop into the freezer.
  4. Melt the chocolate chips and coconut oil together in a small pot over low heat.  When half of the chips have melted, remove from heat and stir until smooth.
  5. After freezing the bars for about 5-10 minutes, remove from freezer and slice into bars. Drizzle with melted chocolate and freeze again until set. Store in the freezer for a week or longer in an air-tight freezer bag or container.

Servings: 12 

Freeze Time: 15 minutes

Prep Time: 15 minutes

Cook Time: 0 minutes 

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