• May 1, 2013

Simple Post-Ride Smoothie

Simple Post-Ride Smoothie

Simple Post-Ride Smoothie BIKE VIRGINIA

In previous posts we talked food combinations to fuel the muscles post-ride. For optimal recovery, aim to consume a 4:1 (carbohydrate: protein) nutrient ratio. For easy math, try this simple recipe to refuel after your next long training ride! –Christine Turpin, RD, LDN, CSCS

smoothie

Ingredients:

1 packet of Instant Carnation Breakfast
5 ice cubes
4 ounces of low-fat yogurt (use Greek yogurt for a thicker drink)
4 ounces of skim-milk (almond and soy milk)
1 tablespoon natural peanut butter
1 small banana

Directions:

Pile in a blender and drink up!

Nutrition Analysis:

Total Calories: 468
Carbohydrate: 76
Protein: 21
Fat: 11 (from healthy fats in the peanut butter)