After working out, it’s important to turn to good energy sources that will maximize the benefits of exercising while helping to repair damaged muscle tissue. Depending on the intensity and the type of training, a post-workout snack should contain 10 to 30 grams of protein (to repair and build muscle tissue) and at least 30 grams of carbohydrates, to help replenish glycogen (or fuel) stores. In addition to having the perfect carbohydrate to protein ratio, this home-made strawberry and maple syrup recovery drink is both refreshing and yummy!

Did you know that athletes and those who work out both strenuously and regularly are at greater risk of developing various infections? This is specifically due to a temporary drop-in immune cell activity caused by increased stress hormone levels (following intense physical activity). Athletes and other sports enthusiasts would thus do well to consume probiotic foods, as the bacteria they contain help strengthen the immune system and promote performance and/or recovery.

Adding strawberry-flavoured Bio-K+ to this recovery drink is an easy way of adding probiotics to one’s daily diet. Strawberries and bananas, both sources of easily absorbed sugar, are rich in vitamins, minerals and fibers. Also, if fresh strawberries are overly expensive, the recipe can be made with frozen fruit instead.

Adding sugar to post-workout drinks is important, for the body needs to ingest between 1 and 1.5 g of carbohydrates per kilogram of body weight in a 30-minute recovery window after the workout. Choosing concentrated sources of sugar – such as maple syrup – is thus recommended. Nutritionally speaking, maple syrup is just slightly ahead of other sugar products. Even in in small quantities, it is an excellent source of manganese, and contains some riboflavin, copper, and calcium. Researchers have even identified a polyphenol unique to maple syrup. Dubbed quebecol, this antioxidant has interesting anti-inflammatory properties. It is also known that maple syrup, because of its lower glycemic index, is less likely to raise blood sugar levels than regular sugar (white sugar), corn syrup or dextrose.

Preparation time: 5 minutes

Serving(s): 1 serving

Ingredients 1 bottle (98 g) of strawberry-flavoured Bio-K +

125 ml (1/2 cup) fresh or frozen strawberries

1/2 frozen banana, peeled and cut into pieces

85 g (1/4 cup) silken tofu

35 ml (1/8 cup) quick cooking oats

15 ml (1 tbsp.) pure maple syrup

60 ml (1/4 cup) cold water

2-3 ice cubes (optional)

Preparation: Using a blender, puree all of the ingredients together. Add water (or a few ice cubes) to achieve the desired consistency. Serve immediately with ice cubes.

Nutritional value (for 1 smoothie): 266 calories, 41 g of carbohydrates, 12 g of protein, 7 g of fat and 3 g of fibre

When to enjoy: This recovery smoothie is a perfect post-workout drink. Consume 30 minutes after exercising.