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Alethea Mills Nutrition

BHSc Nutritional and Dietetic Medicine

Post-Workout Smoothie

July 25, 2019 by aletheam Leave a Comment

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Post-Workout Smoothie

Eating whole foods post training is the best option, in fact chewing and consuming whole foods is often, the best option regardless. However, there are times post exercise where the digestive system may not be welcoming to whole foods. If the training schedule includes a second session for the day consuming carbohydrate and some protein within 30 minutes is highly recommended, so if whole food is out of the question, a recovery smoothie is your next best option.This powerhouse smoothie contains carbohydrate to replace glycogen stores, protein for muscle synthesis and repair, cacao for magnesium, chia seeds for essential fatty acids, nut butter for healthy fats and blueberries for an antioxidant boost.Servings: 1 Author: Alethea Mills

Equipment

  • Blender

Ingredients

  • 1 banana
  • 1 fresh medjool date
  • β…“ cup fresh blueberries
  • 3 tsp cacao powder
  • 1 tsp chia seeds
  • 1 tbsp almond butter (or preferred nut butter)
  • ΒΌ cup natural Greek yoghurt or 1 scoop of brown rice protein powder
  • 1 cup coconut water
  • ice

Instructions

  • Add all ingredients to a blender, blend together and enjoy.

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HELLO!

HELLO!

I'm Alethea, a Gold Coast based Clinical Nutritionist with a Bachelor's Degree of Health Science in Nutritional and Dietetic Medicine. I'm passionate about helping people rediscover the spark of vitality deep within.

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  • Eating Rainbows vs Counting Macros
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Gut Health: How to have a rockin’ microbiome

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🌱| ℕ𝕦π•₯π•£π•šπ•₯π•šπ• π•Ÿπ•šπ•€π•₯ (π”Ήβ„π•Šπ•”β„•π•¦π•₯𝕄𝕖𝕕)
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#goldcoastnutritionist #sportsnutrition

🌿      𝔸𝕝𝕖π•₯𝕙𝕖𝕒 π•„π•šπ•π•π•€      🌿
Did you know that timing and supplements can affec Did you know that timing and supplements can affect your test results? πŸ€” 

Some examples of this are below.

🩸 Biotin (vitamin B7) can lead to altered results in thyroid testing by falsely elevating T3 and T4 and by affecting troponin (a biomarker for heart attacks). Biotin is often found in B vitamins, prenatal supplements and often seen in hair/nails growth products.

🩸Strenuous exercise or alcohol consumption prior to testing can alter iron studies and other markers including creating kinase, thyroid hormones, albumin, bilirubin and CRP. Alcohol should be avoided 24-48hrs prior to testing.

🩸Timing - Testosterone is highest in the morning and decreases as the day progresses, same with cortisol making morning testing generally more preferable.

🩸Fasting - recommended prior to most blood tests. An overnight fast and having blood taken first thing in the morning is ideal for most testing. It is important however, to be hydrated when testing is done as dehydration can affect some markers. I’m talking water for hydration, avoid caffeine πŸ˜‰

🌱General advice is avoid supplementation approximately three days prior, avoid strenuous exercise and alcohol, maintain a similar diet with a fasting period the night before whilst remaining hydrated. This is very general and will change with the individual and current treatment so always speak to your practitioner before ceasing any supplementation/medication.
Add some potato and this is my food heaven 😍 Add some potato and this is my food heaven 😍
Athletes are often at higher risk of injury, which Athletes are often at higher risk of injury, which makes sense right, if you are involved in physical activity you are more likely to obtain an injury than sitting on the couch. Of course the benefits of physical activity over sitting on the couch are numerous, so don’t at me πŸ˜‰

Investigating why the athlete is injured is always an essential step. Worthy considerations to minimise future risk are to assess if the athlete is energy deficient, review mechanics, insufficient sleep and/or rest days, lack of strength training to name a few.

Then it’s all about recovery which involves physical rehab with a chosen practitioner such as physio, myotherapy, acupuncture, massage with reputable practitioners. And then there is nutrition! 🍏πŸ₯©βœ¨

Consuming adequate energy is necessary for healing, however some key nutrients to consider are:

✨Fractures: focus on bone building nutrients - calcium, vitamin D, magnesium
✨Inflammatory conditions (ones that end in β€œitis”- anti-inflammatory nutrients and antioxidants such as omega3, curcumin, berries, vitamin A, C, E. Not nutrition related however I found great relief in rolling the foot on a frozen water bottle for plantar fasciitis!!
✨Joint pain - grass fed hydrolysed collagen - taken in the hour prior to strength training is πŸ‘ŒπŸΌ
✨Muscle injuries - adequate protein and BCAAs can be helpful here too.

If you are finding you have recurrent injuries, stress fractures, joint pain, get in touch and we'll get you on the road to feeling great πŸ‘
Tuna Salad πŸ₯— Old favourite 😍 Tuna Salad πŸ₯— Old favourite 😍
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