“Fig Vanilla Banana Protein Shake” by Strong Nutrition
This tasty recipe sorta fell into my lap a few weeks ago and I’ve been dying to share it with you! In a post workout frenzie I went rummaging through my cupboards looking for someone to quench my thirst and what would soon be hunger.
Earlier that day, Genuine Health had sent me samples of their new coconut flavoured fermented protein powder, so with dried figs on hand, only 1/2 a lonely frozen banana, an almost empty carton of coconut milk and the last bit of chia seeds, I concocted this beaut.
These days my workouts consist of videos online. I’m loving Tone It Up right now and Youtube has a ton of great JIllian Michael 30 minute workouts that make getting a quickie in super convenient when things get busy. Plus, with winter at our backs, dragging myself to the gym just wasn’t an option!
Post Workout Fueling
A lot of people walk into my office who train crazy hard! Whether it be in the gym, running, biking or any other sports or interest, I’m uber impressed by these folks…but one of the most common issues I hear from them is either they are tired or that their workouts are not progressing. Like what the heck right?! This is all too often related to poor post recovery fueling.
To get the most out of a workout, you need to consider two key components.
Now wait, don’t freak out just yet at the thought of carbs. Hugely misunderstood, carbs are vitally important to our good health. So when I say eat carbs post workout, I’m not talking about white pasta, potato, rice and bread, I’m talking about the good guys- the slow releasing carbs that replenish our sugar stores and help with a speed recovery.
The Good Guys
- fruit like apples, berries and pears.
- sweet potato
- lentils and beans
- veggies (of all colours)
- whole grain sprouted breads (use these sparingly)
So you might be wondering how much? A good question for sure. Here is my ‘take’. Men and women need differing amounts of these macro nutrients; it all depends on your size, how often you train, blood sugars, if you have excess body fat plus other factors.
A good rule of thumb is a fist size portion of both. Ie. 1 chicken breast and a sweet potato about the size of your fist. Or 1/2 cup berries and 1 cup plain Greek yogurt.
Now don’t forget you can add other ingredients too… as you can see in this recipe below, I included maca for hormonal balance, vanilla for a little extra sweetness (sans extra sugar) and if I were to have any spinach, that too would have made a perfect addition to this recipe.
Protein Sources Perfect for Post Workout Recovery
- Clean protein powders
- 3tbsp hemp seeds
- Plain Greek Yogurt
- Cottage Cheese
- Poultry (preferably organic)
- Tofu (non GMO/organic)
Ingredients for Fig Vanilla Banana Protein Shake
1/2 frozen banana
2 dried figs
1 cup water
1/2 cup unsweetened coconut milk
1 scoop coconut flavoured Fermented Vegan Proetins + by Genuine Health
handful of spinach (optional)
1tbsp chia seeds
1/2 tsp maca powder
1 tsp pure vanilla extract
Combine all ingredients into a high powered blender and blend until smoothie. Top with ice cubes and flakes of unsweetened coconut flakes. Enjoy!
Now go and enjoy this delicious Fig Vanilla Banana Protein Shake
For questions, feel free to contact us here!