After a workout, riding horses can be physically demanding, engaging muscles in your core, legs, and upper body while also requiring focus and coordination. During this activity, your body expends energy, depleting glycogen stores in the muscles and liver. It also undergoes microtears in muscle fibers, which need to be repaired for growth and recovery. A post-workout meal is essential because it helps replenish glycogen stores, provides the necessary amino acids to repair muscle tissue, and rehydrates the body. Consuming a balanced meal with protein, carbohydrates, and healthy fats within 30-60 minutes of exercise can accelerate recovery, reduce muscle soreness, and replenish energy levels, ensuring that your body is ready for the next workout or ride. Without this recovery fuel, you might feel fatigued, slow to recover, or at a greater risk for injury.
Whip up this high protein smoothie for a post-workout pick me up or breakfast on the run.
Each serving provides 359 kcal, 22.9g protein, 31.4g carbohydrate (of which 27.9g sugars), 15g fat (of which 3.8g saturates), 3.4g fibre and 0.37g salt.
Ingredients:
- 150g/5½oz fat free Greek yoghurt
- 100g/3½oz blueberries
- 175ml/6fl oz almond milk
- 1 tsp honey
- 100g/3½oz silken tofu
- 15g/½oz smooth peanut butter, to serve
- Method
Place all of the ingredients apart from the peanut butter into a blender and blitz until smooth and combined.
Use the back of a teaspoon to spread the peanut butter around the inside of a tall glass, or alternatively add to the blender and pulse until combined with the other ingredients.
Pour the smoothie into the glass and enjoy!
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