This smoothie is perfect for post-workout! Not only is it full of whole food carbohydrates for replenishing muscle glycogen, but these foods are also high in potassium, which is necessary for muscle function!
Potassium is an incredibly important electrolyte for the human body. Along with muscle function, it also plays an important role in regulating blood pressure, and reducing the risk of kidney stone development (1). Additionally, we lose electrolytes when we sweat, so it's vital to replace potassium (as well as sodium) after exercise.
Other foods high in potassium include: beet greens, swiss chard, white potatoes, lima beans, spinach, bok choy, tuna, beets, and brussels sprouts (1).
Sweet potato: 200g (1 cup) has 950 mg potassium (2)
Banana: 118g (1 medium) has 422 mg potassium (3)
Total potassium for this recipe: 2111--2322 mg
That is about half of the average adult's total potassium needs for the day!
Serves: 1
Ingredients:
1 medium/large sweet potato, cooked
1/2--1 frozen banana
1 scoop vanilla protein powder (I used Designer Whey)
1 handful ice
Instructions:
1. Add ingredients to a blender.
2. Blend until creamy.
3. Drink up and feel your muscles recover!
Nutrition: 340-390 calories/62-75 carbohydrates/20g protein/0g fat
1. Potassium. The World's Healthiest Foods.
January 14-20, 2019. http://whfoods.org/genpage.php?tname=nutrient&dbid=90.
2. Sweet potatoes. The World's Healthiest Foods. January 14-20, 2019. http://whfoods.org/genpage.php?tname=foodspice&dbid=64.
3. Bananas. The World's Healthiest Foods. January 14-20, 2019. http://whfoods.org/genpage.php?tname=foodspice&dbid=7.
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