Paleo’s post-exercise Home-Brew

Post-exercise nutrition is very important for many reasons –a few are listed below:

1. Hydration

2. To restore glycogen levels (muscle glycogen is synthesized three times faster if you eat w/in 30 minutes)

3. To repair muscles

4. To replace electrolytes

The following, “Home-Brew Recipe” is from The Paleo Diet for Athletes, by Cordain & Friel, 2005.

This home-brew is perfect after an intense workout- for less intense workouts make without the glucose.

Body Weight (lbs) Fruit Juice (OZ) Glucose (TBSP) Protein Powder (TBSP) Calories (APPROX)
100-110 12 2 1 ½ – 2 390 – 415
120 12 3 2 445
130 12 4 2 – 2 ½ 470 – 495
140 16 4 2 ½ – 3 550 – 575
150 16 4 2 ½ – 3 550 – 575
160 16 5 2 ½ – 3 580 – 605
170 20 5 3 – 3 ½ 660 – 685
180 20 5 3 – 3 ½ 660 – 685
190 24 5 3 – 3 ½ 720 – 740
200 24 5 3 – 3 ½ 720 – 740
210 24 6 3 – 4 750 – 790

 

  • Pour fruit juice into a blender
  • Add 1 cup of fruit (frozen mixed berries are awesome)
  • Add Glucose
  • Start blender
  • Add protein powder (make sure isolate is listed before concentrate on the protein powder)
  • Two pinches of sea salt (Eden’s sea salt is my favorite)
Juice Fruit
*Apple, frozen Apple 1 medium
*Grape, frozen Banana 1 medium
*Grapefruit, frozen Blackberries 1 cup, raw
*Orange, fresh Blueberries 1 cup, raw
*Pineapple, frozen Cantaloupe 1.5 cups, raw
(High GI & electrolyte content) Grapes 1.5 cup, raw
  Orange, 1 large, raw
  Papaya, 1 medium raw
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3 Comments

Filed under Nutrition, Recipe, Sports Nutrition

3 responses to “Paleo’s post-exercise Home-Brew

  1. I love a good protein shake after working out. I’ve never tried sea salt in it though. Thanks for the hint!

  2. Pingback: Post Workout Tips | Deb's Holistic Nutrition

  3. Pingback: Post Workout Nutrition and Tips « The LAB | Strength & Conditioning

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