Smash pass soreness straight to flavor control.
Building on last weeks article all about Battling Post-Competition Soreness with Food and an upcoming Jiu Jitsu Magazine article I wanted to come up with a recipe that is “one-stop shopping” recovery elixir. Spring is in the air here in Brooklyn and the weather is heating up, making it prime time for those big ole frosty frozen drinks. Smoothies are found everywhere these days and they can be a curse and a gift. Some of them are down right delicious but what you might not know is they are packed with more sugar and fat than is needed and are really doing your waistline more harm than good. But do you know the best part about smoothies besides the taste? They are ridiculously easy to make yourself and just like your jiu jitsu came you can tailor them to your needs. Even if you lack the ability to boil water successfully your culinary skills are still good enough to make a smoothie…hell you just put everything in a blender and press a button. If this is beyond you I do not know how you have survived this long. Enough ranting, it is time to toss all of the facts out there and turn this nutritional enlightening blender on high and travel down the Road to Recovery, smoothie in hand.
Lucky for you making this smoothie only requires the movement of pushing a button on a blender. Now man up.
Drilling the Details
So you got a good feel for what types of foods help us recover and why last week. Now I have taken that list and picked out some killers for this smoothie. This beverage hits almost all of those categories and is a totally universal smoothie. It can be a meal replacement, breakfast, pre-training of even post-training recovery smoothie. Let’s meet those killers that will be working for us to snuff the life out of our soreness.
Base/hydration: Apple Juice: by using apple juice we not only get flavor and hydration we gain a good GI boost because it does fall into the category of high-glycemic fruits. It really is a win-win.
Protein & Carbohydrates: Protein Powder & Peanut butter: If you want to keep this vegan use clean brown rice protein powder, if not your unflavored Q5 whey (use GOURMET10 for 10% off) works wonders. I like to also use salted natural peanut butter over Jiff or Peter Pan because of all the added sugars.
Goodness gracious great balls of flavor.
Antioxidants: Cherry & Blueberry: The flavors wont be over powering but will pair super well and make you feel that you are having a tasty snack rather than a healthy recovery meal.
High-glycemic Fruit: Banana:potassium is an added bonus to help in hydration and muscle recovery. Use fresh of frozen bananas.
Omega-3 Fatty Acid: Flax Seeds/Oil: You can use either here but it is essential to have flax for the Omega-3 benefits and the added fiber to help keep your regular but also leave you feeling like you are full. Fiber will help your body process and absorb all of the awesome ingredients you just guzzled down.
Algae eaters are bottom feeders so eating algae will make you work better from the bottom. That makes sense right? Seems logical to me now go hit some baseball bat chokes.
Game Changing Bonus: Spirulina: is algae I like, and I have fish tanks and HATE algae. Spirulina is actually one of the most nutritionally packed supplements on the market. It is stacked with insane amounts of iron, calcium, vitamins A, B-1, B-2, B-3, B-6, B-9, B-12, C, D, E, (hell give us all of the letters of the alphabet) potassium, magnesium, sodium, zinc, protein (65% of spirulina) and chlorophyll. Chlorophyll is not only used by plants but is actually removes toxins from our blood. Long story short, spirulina is an excellent source of protein, easily absorbed vitamins & minerals and is a potent anti-inflammatory. You can get a tub of Spirulina Powder Here
Live Training
recovery it is time for you to go slap hands and bump fists with your blender and try and apply what you have just learned. To help guide you here is your handy-dandy recipe card that will lead your down the pathway to glory.
CRUSH IT!
The Result
With this recipe in your arsenal you will have no issues wanting to make smoothies and hitting the mats harder than before because it kicks your sore muscles ass. Rich peanut buttery goodness with hints of all your favorite flavor combos found in every gulp from PB covered apples, PB banana and even PB&J. This smoothie is a hit for all taste buds. If you need to get your hands on some supplements make sure to hit Q5 Sports Nutrition and use GOURMET10 for 10% off your entire order. The same discount applies over at Inverted Gear when you use grapplergourmet at check out. You can even get 5% off at Datsusara using gg-5. Man everyone can gain something from this site! You can even gain a FREE eBook and updates by signing up below for Grappler Gourmet Weekly.Now remember to eat well, train hard. OSS
images: EatDrinkBetter,Detoxpai, NoLongerNakedRunning,
