The Perfect Post Workout Smoothie

This creamy, delicious smoothie is guaranteed to become your new go-to post workout smoothie (or satiating, healthy breakfast staple). 

Before we dive into the recipe, I think it's important to share why fuelling properly after working out is so essential to your health. Not only does it supports seeing results with your fitness efforts, it will help you curb cravings, speed up your recovery time, and support your energy levels.

Let's dive in!

Refuelling after a workout is a critical aspect of any fitness routine, essential for both recovery and optimizing weight loss and muscle-building efforts. When you exercise, your body depletes its glycogen stores, which are the primary energy source for your muscles. Post-workout nutrition helps replenish these stores, ensuring your body has the energy to function effectively. The proper nutrients, such as carbohydrates, can also help repair muscle fibres that break down during the workout, facilitating muscle growth and strength development. This is an important note for any of you who still run for the hills when someone offers you a complex carbohydrate.

In the context of weight loss, post-workout nutrition plays a vital role in maintaining a healthy metabolism. Consuming a balanced meal or snack that includes protein, carbohydrates, and healthy fats (like our 'Perfect Post Workout Smoothie or even a serving of any flavour of Oat of the Ordinary) after exercising can prevent the body from entering a catabolic state, where muscle tissue is broken down for energy. Maintaining muscle mass is crucial for weight loss because muscles burn more calories compared to fat. Therefore, by supporting muscle repair and growth through proper nutrition, you can boost your resting metabolic rate and improve your overall calorie-burning potential.

From a recovery perspective, refuelling after a workout helps reduce muscle soreness and fatigue, enabling you to maintain a consistent workout routine. Protein intake is essential for muscle repair and growth, while carbohydrates are essential for replenishing glycogen stores. Including a small amount of healthy fats can also support overall health and help absorb fat-soluble vitamins. Hydration is another critical component of recovery, as fluids lost through sweat must be replaced to maintain optimal bodily functions and prevent dehydration.

Ok, let's peek into the science just a tad. We find knowing and this information really helps us take action on these tips and tricks because we have an understanding of how, why, and what this is doing for our bodies.

The process begins with the digestion and absorption of nutrients from your food. Proteins are broken down into amino acids, which are then used to repair and build new muscle fibres. Carbohydrates are converted into glucose, replenishing glycogen stores in the muscles and liver. Healthy fats provide long-term energy and support cellular health. By effectively refuelling, you enhance your recovery and performance and support your long-term fitness and weight loss goals, ensuring that your body is adequately prepared for the next workout. No one likes dragging themselves to the gym. Certainly not us!

What Makes This Smoothie So Special:

One of the sneaky secret ingredients or processes we should say, for making this smoothie so nutrient dense, creamy, and delicious, is using overnight oats as the base.

Overnight oats offer so many benefits. We've actually written a whole blog on the topic here. We'll share the Cole's Notes version below.

The overnight oat preparation method enhances the digestibility of oats, as soaking helps break down phytic acid, a compound that can inhibit nutrient absorption. As a result, your body can more effectively absorb essential nutrients such as iron, calcium, and magnesium.

Another significant benefit of overnight oats is their contribution to sustained energy levels and improved digestion. Oats are a rich source of complex carbohydrates and dietary fibre, particularly beta-glucan, which helps regulate blood sugar levels and provides a slow, steady release of energy throughout the morning. This can help prevent the mid-morning energy slump and keep you feeling full and satisfied until your next meal.

The fibre content promotes healthy digestion by aiding in regular bowel movements and supporting gut health. Furthermore, overnight oats can be a good source of protein (especially Oat of the Ordinary oatmeal), which is crucial for muscle repair and overall bodily functions. By incorporating overnight oats into your diet, you can enjoy a nutritious, energy-boosting start to your day that supports long-term health and wellness.

Okay! Let's dive into the recipe!

The Perfect Post Workout Smoothie
Ingredients:
1/2 cup of Chocolate Coconut Oat of the Ordinary
3/4 cup of mylk of your choice
1 tbsp of nut butter
1/3 banana (fresh or frozen)
1/4 cup of water
1 tbsp of unsweetened chocolate chips

Instructions:
Mix 1/2 cup of Chocolate Coconut Oat of the Ordinary in 3/4 cup of mylk of your choice in a jar or a container with a lid
Stir well, place the lid on the containers or jar and place in the fridge overnight
When ready to enjoy, in a blender, add your overnight oats and remaining ingredients and blend for about 60 seconds.
Option to top with a slice of banana and a few chocolate chips.
Enjoy!