Sip on: a coffee, banana, and chocolate protein smoothie
For “major replenishment” after intense cardio workouts, we recommend a supercharged smoothie with electrolyte-balancing banana, chocolate protein (“you don’t want to burn through your muscle”), and, surprise, a splash of iced coffee. Cardio doesn’t quite have the long after-burn that high-intensity interval training (HIIT) does, so caffeine can help continue to keep your metabolism revving a bit longer.Recipe: Half a frozen banana, ¾ cup of almond milk, ¼ cup iced coffee, 1 scoop chocolate protein (whey or plant-based), ice.
Post-Barre:
Sip on: Kale, green apple, almond, and vanilla protein smoothie
After pulsing, tucking, and toning, try a nutrient-rich kale-almond-apple smoothie, with loads of calcium for bone health and fiber to stave off post-workout hunger and help keep you feeling full. Barre is typically attended by women, who need to focus more on bone health, since we’re more vulnerable to osteoporosis than men.Recipe: 1 cup kale, ½ green apple, juice from half a lemon, ½ cup unsweetened vanilla almond milk, 1 scoop vanilla protein (whey or plant-based), 4 ice cubes.
Post-HIIT, Tabata, or kickboxing:
Sip on a banana, almond butter, and chocolate protein smoothie
After a butt-kicking interval class laced with weights, plyometrics, and cardio, yes, you should probably chug some water. And you’ll be wise to replace the carb, fat, and protein stores you’ve burned through. If you don't refuel properly, you likely won't make progress, rather, you'll continually break down muscle tissue, and not see strength gains or muscle development, which could lead to over-training. That’s where banana (carb), almond butter (a healthy fat that also helps cellular function and energy), and chocolate protein for muscle repair come into play.
Recipe: Half a frozen banana, 1 tbsp almond butter, 1/2 cup unsweetened vanilla almond milk, 1 scoop chocolate protein (whey or plant-based), 4 ice cubes.
Post-TRX or strength training:
Sip on: Strawberry-banana smoothie
Some people are really ravenous after strength training, and the fiber in strawberries - and the chia help fill you up! They’re also low in sugar and high in antioxidants. A bit of protein helps restore and build muscle. Half a banana helps with electrolyte balance—but watch their sugar. If there’s no sustained cardio, then you don't need to replace your glycogen stores, and you can skip the extra calories you might enjoy from almond or peanut butter in a smoothie after a HIIT class.Recipe: Half a frozen banana, ½ cup frozen strawberries, 1/4 cup chia seeds, ½ cup unsweetened vanilla almond milk, 1 scoop chocolate protein (whey or plant-based), 4 ice cubes.
Post-Dance Cardio or yoga:
Sip on: Watermelon grapefruit juice
You just soaked the floor with your moves or your yoga flow, so hydrate! I love a blend of sweet and tart fresh- or cold-pressed fruit, and this one is just 135 calories. Watermelon is all about rehydration, grapefruit acts as an appetite suppressant (just until your next meal), and agave or stevia adds a little sweetness to help balance the bitterness. Protein is used for muscle repair—hopefully not a lot of muscle is being broken down and in need of repair in dance cardio or in yoga.Recipe: Press or blend 2 cups watermelon (no rind), half a grapefruit, stevia to taste, ice is optional to make it more of a smoothie or slushy.
Post-Hot yoga:
Sip on beet carrot apple juice
A 60-90-minute hot yoga class requires plenty of rehydration to recover! Most people, due to the heat and humidity, aren’t necessarily hungry after class. A juice blend with beets, carrot, apple, ginger, and lemon (135 calories) will do the trick! Beets can help lower blood pressure and contain tryptophan, which can help keep you and your mind calm and relaxed long after savasana.Recipe: 2 beets with greens, 1 red apple, 3 carrots, 1 inch chunk of ginger, 1/2 lemon (peeled) and juiced.
~Thanks to Melisse Gelula
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