Sweet Potato Pie Recovery Shake is the perfect post-workout refuel.
Not sure how many of you know, but I’m a CrossFit athlete (with dreams of focusing on olympic weightlifting) so at times I’ve got to go off the Paleo reservation to keep my recovery in check.
Should You Drink Protein Post-Workout?
CrossFitters who eat Paleo (like moi) can at times steer a bit too low and have sub-optimal performance or recovery.
In light of this, I’ve started using whey protein power again (read more of my thoughts on protein powder here) because consuming 1 g protein per pound of bodyweight is a struggle for me when I rely on whole food sources (meat or eggs). Getting upwards of 140 grams is tough…I literally feel like I have to eat all day to make that happen, so I’ve been using whey protein to help me close the gap.
How Many Carbs To Eat Post-Workout
I ended up coming up with this simple shake to satisfy my protein : carb requirements because the 1/2 cup sweet potato provides approximately 30 grams of carbs (sweet potato or starchy veggies are more optimal than fruit in this case because there is a more direct replenishment of muscle glycogen…the fuel for high intensity exercise).
There are tons of resources (including my upcoming ebook) out there to help you figure out how many carbs you should be taking in daily, but a general ballpark figure is 1-2 g per pound of bodyweight.
My ebook, The Paleo Athlete, (where I talk about all things nutrition) came out in January 2014…click here to get a free chapter!
How to Change Up This Recovery Shake
- Use pumpkin puree instead of sweet potato.
- Use pastured eggs instead of protein powder.
- Use another protein powder instead of whey.
Sweet Potato Pie Recovery Shake
Sweet Potato Pie Recovery Shake is the perfect post-workout refuel with protein, carbs, and warm fall spices. Paleo friendly.
- 1 cup water
- 1 scoop vanilla whey protein
- 1/2 cup sweet potato puree or roasted sweet potato
- 5 ice cubes
- 1 tsp cinnamon
- Throw all the ingredients into a blender or Vitamix.
- Whiz until smooth.
- Enjoy. Preferably consume within 30 minutes of finishing your workout.
My recipes are all in a meal planner. Check it out!