Nutrition

Post-Workout Nutrition Made Easy

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After completing a tough workout, there is nothing more important than proper recovery.

Try the following delicious and easy-to-make smoothies to quickly replenish the essentials and give your body what it needs and speed recovery, post-workout.

Peanut Butter Chocolate Brownie

  • 1/4 cup black beans (cooked/rinsed)
  • 1/2 scoop chocolate protein powder
  • 1 tsp. cocoa
  • 1 tbsp. chia
  • 1 tbsp. peanut butter
  • 1/4 cup almond milk
  • 1/4 cup water
  • 4-5 ice cubes
  • 1 tsp. vanilla extract

Optional:  Stevia to sweeten

 

Chocolate Chip Cookie Dough

  • 1/4 cup chickpeas (cooked/rinsed)
  • 1/2 scoop vanilla protein powder
  • 1 tbsp. chia
  • 1 tbsp. almond butter
  • 1/2 cup almond milk
  • 4-5 ice cubes
  • 1 tsp. vanilla extract

Optional:  Stevia to sweeten, Dark chocolate square or chocolate sprinkles to top

 

Creamy Maple Praline

  • 1/4 ripe avocado
  • 10 roasted pralines (bake on parchment paper until lightly roasted)
  • 1/4 cup plain greek yogurt
  • 1/2 scoop vanilla protein powder
  • 1 tsp. pure maple extract
  • Dash of cinnamon
  • 1/2 cup almond milk
  • 4-5 ice cubes

 

Macadamia Nut Cookie Crunch

  • 5 roasted macadamia nuts
  • 1/4 cup chickpeas (cooked/rinsed)
  • 1/2 scoop vanilla protein powder
  • 1/4 cup greek yogurt
  • 1 tbsp. cashew butter
  • 1/2 cup almond milk
  • 4-5 ice cubes
  • 1 tsp. vanilla extract

Optional:  Stevia to sweeten

 

Fudge Butter Oat Recovery

  • 1/2 frozen banana
  • 1/4 cup Quick Oats
  • 1/2 cup Almond Milk
  • 10 skinned hazelnuts
  • 1 tsp. coconut oil
  • 1 tsp. powdered chia
  • 1 tbsp. cocoa
  • 1 scoop chocolate protein powder
  • Ice water for consistency

 

Holly Barker is not your typical fitness personality. She has come a long way from humble beginnings; growing up a Saskatchewan farm girl. Holly is an accomplished Bikini competitor, Brand Ambassador and Fitness Model, Athletic Club Franchisee, Lifestyle Apparel Company owner and Fitness App Author. With her latest project, The FitnessPreneur.com, Holly shares her formula to get fit (and stay fit), get published (and become a brand) and ultimately get paid.

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