Nutritional Fuel: Peanut Butter Cup Recovery Smoothie

Christine Fitzgerald, Director of Nutrition at Leisure Sports

Perfect for recovery after a workout

A snack before your workout will give you the energy and stamina to go the distance, but it's what you eat right after your workout that's more important. Eating a snack with ample protein combined with a carbohydrate helps your body repair muscle tissue and replenishes glycogen stores, which are depleted after a strenuous workout. Build your own Peanut Butter Cup Recovery Smoothie at the club or at home after your next sweat session for faster muscle recovery.

INGREDIENTS

• 1/2 banana
• 1 tbsp. peanut butter
• 2 scoops chocolate whey protein
• 1/3 cup coconut water
• 10 oz. ice

THE WHY'S

• Whey protein offers a rapid absorption rate that's perfect after a tough workout, as it goes to work right away with an infusion of dietary protein that repairs the natural damage your muscles go through during exercise.

• Peanut butter doesn't just add flavor – it's an excellent source of vitamin E, an antioxidant that helps reduce cellular damage caused by the high levels of oxidants that result from a workout.

• Bananas restore the potassium and magnesium reserves lost through exercise to provide energy to your tired muscles and ward off muscle spasms and lactic acid retention.

• Coconut water is as refreshing as it is great for replenishing electrolytes lost in sweat. These electrolytes will help you leave the gym energized and provide your body with faster and more adequate rehydration to prevent cramping.