Not sure what a good workout is for PCOS? Click here for “Kickstarting Your PCOS Fitness Regime“.
Right after exercising is a great time to replenish your body with much-needed protein and carbohydrates. In fact, your cells are much more insulin-sensitive after a workout and can tolerate small amount of carbohydrates during this time.
Consuming food within 1 hour after a workout lowers the levels of free testosterone in the body. Managing higher testosterone levels are one of the key hormone factors to controlling PCOS and its symptoms.
A post workout meal should contain protein, fat and carbohydrates. One of the best go-to post workout meals that can replenish your body, fill you up and keep you energized is a delicious smoothie. They are easy to make and can be filled with fiber, healthy fats, carbs and protein to support your body to restore.
Here is one of our go-to post workout smoothies to build muscle and restore glycogen for energy and better sleep.
Post Workout Smoothie
Makes 1 serving:
- 1 cup unsweetened almond, cashew or coconut milk
- 1/2 cup water
- 1-2 Tbsp ground flax or chia seeds
- Power Paleo (1 scoop) or Vegan Vanilla (2 scoops) Protein Powder
- 1 cup cup frozen berries
- 1/2 cup spinach
- 2 Tbsp raw almonds
- 1 tsp cinnamon (optional)
Add all ingredients except protein powder into a blender and blend on high for 1-2 minutes. Add in protein powder and pulse until combined.
This smoothie offers muscle-building protein from the delicious protein powder, fat (and fiber) from the chia or flax seeds, and carbohydrates from the blueberries and spinach. It’s a complete, quick meal you can have on the go!
Adding protein to your smoothie in the form of protein powder or collagen will help repair and rebuild your muscles. Strong muscles improve metabolism and self-esteem. Including healthy fats and fiber will slow down your digestions leaving you feeling fuller longer! Keep a journal of what post-workout meal works best for you!
Here are a few suggestions to build a post-workout meal:
- Grass fed beef – leftovers from dinner
- Free range chicken – grilled or baked
- Eggs – any way you like!
- PowerPaleo or Vegan Protein Powder
- Roast Sweet potatoes or Squash
- Hash with potatoes, onions and protein
- Roast veggies from previous dinner
- Coconut oil
- Butter or Ghee
- Flax or chia seeds