Photo credits: Yasi Ansari, MS, RDN, CSSD After strenuous workouts, eating a full meal or snack can be difficult for some. Liquid nutrition options can help serve the needs of active individuals, giving them the necessary carbohydrates, proteins, and fats to support their recovery. Recovery from a training session should include carbohydrates to help replenish glycogen stores (stored muscle energy). This allows individuals to prepare for their next workout and have the energy to perform well at work or school. Protein supports repairing and helping us build muscle. Healthy fats like ground flaxseeds provide omega-3 fatty acids (specifically alpha-linolenic acid), which further help the body recover and can play a role in decreasing inflammatory markers. 1 The soluble fiber from flaxseeds can also support gut microbiota. 1 In addition to the necessary macronutrients, this recovery smoothie features a small bottle of the Bio-K+ drinkable dairy probiotics. Why? The gut and the immune system can take a toll after prolonged high-intensity exercise. 2 While more long-term studies are needed, supporting our gut can help enhance physical and mental performance, recovery, and help to increase the number of healthy training days.2 Explore liquid nutrition options as a form of sports nutrition recovery. This is a hydrating and nourishing blend that can make recovery easy. When to use? Consider a recovery beverage or meal after a challenging workout. Recovery is generally recommended within 60 minutes of a training session. However, recovery can differ for each person depending on the type, intensity, and duration of training. A recovery snack may be unnecessary during low-intensity training days if meals or snacks are consumed every 3-4 hours. To preserve the effectiveness of the probiotic used in this recipe, please avoid drinking or eating anything hot with this smoothie blend. Let your food cool before consuming. This will protect the probiotic’s mechanism of action. YIELD: 16 oz or 2 cups (Serving size 1.5 cups) Preparation and blending time: 10-15 minutes INGREDIENTS: ● 1 Bio-K+ bottle of fermented dairy drinkable probiotic (original unsweetened) ● ⅔ cup of orange juice ● 1 cup of frozen mango ● 1 whole medium banana ● 1 scoop of vanilla protein powder of choice ● ½ cup of frozen broccoli ● 2 tsp of ground flax seeds ● ⅓ cup of water Topping suggestions (as desired) ● Top with ¼ cup of granola for an extra crunch PREPARATION: Mix all ingredients in a blender ● Pour Bio-K+ drinkable probiotic ● Pour orange juice ● Add frozen mango, banana, and frozen broccoli ● Add a scoop of protein powder (vanilla preferred for this recipe) ● Add ground flax seeds ● Pour water ● In a blender, mix all ingredients ● Optional: Top smoothie with granola and make it a smoothie bowl with a flavorful crunch! Per serving size: 23 gm of protein and 62 gm of carbohydrates Notes: Consider meeting with a registered dietitian nutritionist (RDN/RD) to personalize nutritional recommendations to you and your training needs. References: Nowak W, Jeziorek M. The Role of Flaxseed in Improving Human Health. Healthcare (Basel). 2023 Jan 30;11(3):395. doi: 10.3390/healthcare11030395. PMID: 36766971; PMCID: PMC9914786. Marttinen M, Ala-Jaakkola R, Laitila A, Lehtinen MJ. Gut Microbiota, Probiotics and Physical Performance in Athletes and Physically Active Individuals. Nutrients. 2020 Sep 25;12(10):2936. doi: 10.3390/nu12102936. PMID: 32992765; PMCID: PMC7599951.
