When you exercise, you lose water and also electrolytes (sodium, potassium, and chloride to name a few). Potassium helps to maintain proper fluid balance. “Potassium helps your muscles to move, your nerves to work, and your kidneys to filter blood.” (Webmd) For more information check out Potassium: Heart Benefits.

If you have low levels of Potassium you may have low energy and endurance during exercise.

I am sure most of you have had bananas post workout, but here are some other options to try to help promote recovery after your workouts.

Potassium Sources:

1. AVOCADO

2. SWEET POTATO

3. PLAIN NON-FAT GREEK YOGURT

4. COCONUT WATER

Luckily I am a fan of all these options!! Are you?

Do you ever get muscle cramps?

Are you ever super thirsty after a workout? 

I have never really had muscle cramps before. I always try to stay well hydrated which probably helps  and after my intense workouts, I make sure to have some sort of potassium food source as well as replenish my other electrolytes!

Coconut Water it is low in calories, contains electrolytes like sodium, magnesium & potassium, and only has natural sugars

Bananas high in potassium

Whey Protein Shake (coffee flavor) high in fast-acting protein absorption

Apple & Peanut butter carbs, proteins, & healthy fats

Homemade Larabars healthy fats and carbs

Here are some other great options post-workout:

• fruit, yogurt & granola,
• turkey sandwich
• cheese & whole grain crackers
• protein shake with fruit and nut butter
• low-fat chocolate milk
• omelet with veggies

This morning I tested out a couple SMOOTHIE recipes in the kitchen! The two I tested out were an Energy Booster and a Berry Delicious Smoothie. These are two totally different tasting drinks. The first one has spinach which you CANNOT taste at all. The banana flavor really takes over in this one! In the Berry smoothie the sweetness of the Raspberries will keep you going back for more. Yum!

Both of them are a refreshing treat on a hot day!

ENERGY BOOSTER

• 1/2 cup fresh baby spinach (packed)
• 1/2 banana
• 1/4 cup frozen raspberries or blueberries
• 1/2 cup coconut water
• 4 ice cubes
• 1/2 container of plain greek yogurt

Directions: combine all ingredients in a food processor until mixed smoothly.

(The color of the smoothie doesn’t look so appealing in this picture but it tastes great!)

BERRY DELICIOUS

• 1/2 container of plain greek yogurt
• 1/2 cup coconut water or water
• 4 ice cubes
• 1/2 cup frozen raspberries or strawberries
• 1/2 banana

Directions: combine all ingredients in a food processor until mixed smoothly.

You can even make a double batch of these and throw them in the freezer so they are ready to go the next time you want one!

With my first attempt at throwing greens in a smoothie I thought it would taste gross but to my surprise it wasn’t!! I wouldn’t lie to you guys.

Do you have any smoothie recipes?? Please share!