There are so many post workout smoothies out there offering protein for repair and carbs for replenishment, but those two nutrients alone aren’t adequate to recover from endurance exercise or high intensity intermittent sports, especially in the heat. This electrolyte recovery smoothie gives you all you need to get the repair process going and keep you energized for your next workout or whatever life is ready to throw your way!
Thanks to NOW® for sponsoring this post! As always, all opinions are my own.
Endurance Training Hydration
Whether you’re regularly training for endurance races or you have your first distance event this season, it’s time to properly hydrate and recover from workouts. I spend a lot of time educating on the importance of eating enough energy to support sport and fitness. But what about hydration?
Along with fluid and carbohydrate, electrolytes are important to support hydration and therefore energy levels and cardiovascular function during exercise. When you’re drinking plenty of water, but not getting enough carbs & ‘lytes, your body may be excreting more water than it needs, rather than storing it in muscle cells to aid in energy production and heat loss while you’re moving.
While electrolyte losses in sweat vary person to person, and increase as time spent exercising increases, you probably already know sodium is lost in the greatest amounts. What most people don’t realize, though, is that the most popular sports drinks don’t provide all that much sodium, and endurance activities may require you to replenish more of it. Due to recommendations for those with heart disease, I’ve had active clients so afraid of sodium that they weren’t including enough in their food, never mind recognize the need to supplement with it.
Other electrolytes are lost in sweat in small amounts, too. These include potassium, magnesium, and calcium. For most people, you’ll replenish your sweat losses from food. But, for those people with higher sweat losses than the average person (you know who you are!) and for those increasing hours spent exercising, particularly in the heat, it may be helpful to get a little boost in your electrolyte solution.
Electrolyte Recovery Smoothie
There’s plenty of carbohydrate options for fueling endurance exercise, but not as many well-known electrolyte replenishment options. That’s why I’m so excited for NOW® new Effer-Hydrate Effervescent Recovery and Energy Tabs. I recommend them before, during, or after high-sweat endurance activities, along with enough water and carbs. They come in lemon lime, mixed berry, tropical punch and orange strawberry flavors to help athletes and sports enthusiasts rehydrate and recover.
They’re great added to water to rehydrate, but what if you don’t have an appetite after a hard training session and know you should? Post exercise appetite suppression is common, so if you know you need to refuel your energy stores and supply protein to get your muscles into recovery mode, and don’t have an appetite, drop an orange strawberry tab into a glass of milk or soy milk before blending with frozen strawberries and mango!
Electrolyte Recovery Smoothie
- 1 cup unsweetened soy milk or protein oat milk
- 1 tab NOW® effervescent recovery tabs
- ½ cup frozen strawberries
- ½ cup frozen mango or peaches
- Add the electrolyte tab into a glass of milk so that it can dissolve.
- Add remaining ingredients into a blender before pouring electrolyte milk mixture over and blending until smooth.