Page 74 - MASALA Vol8 Issue4 February-March 2017

Food

What to eat and when:

The most optimal time to eat is one to two hours before your
workout. Meals should be approximately 300 to 500 calories
of healthy carbohydrates such as oatmeal, bananas and sweet
potatoes. After your workout, try some of the healthy smoothies
or snack ideas below.

Rest-Day Activities

Recovery can be characterised in two ways, one being passive recovery and
the second being active recovery. Passive recovery, as the phrase hints,
means complete rest from exercise. Active recovery, on the other hand,
entails very light activities such as form rolling, walking or getting a massage.

Sleep

Getting enough sleep is important for your weight loss journey or strength training regime.
Getting more sleep will balance your body’s hormones and will prevent weight gain.
Remember: muscles are torn in the gym, fed in the kitchen and built in bed. The general
consensus is to get seven to eight hours of sleep per night. However, it is theorised that
oversleeping makes it more di cult to exercise, since your muscles get lazy. So remember
to be conscientious about your sleep.

3 Healthy Protein-Based Smoothies

Here are some smoothies suitable for co ee-addicted athletes and fruit lovers.

The Husband Protein Smoothie Serves: 1

Prep time: 3 minutes
Cook time: 1 minute
Total time: 4 minutes

Ingredients:
• 1 cup of frozen wild blueberries
• 1 cup of frozen strawberries
• 2 cups of baby spinach
• 2 tablespoons of maple syrup
• 1 1/4 cups water
• 1-2 tablespoons of almond butter
• 3 tablespoons of hulled hemp seeds
• 1 inch of fresh ginger, peeled and roughly chopped
• 1/4 cup of rolled oats

Add all ingredients into a blender and blend until
super smooth. Enjoy!

The Husband Protein Smoothie
The Husband Protein Smoothie was created by online sensation Happy Healthy Mama. The recipe was inspired by the chef trying to keep
her six-foot husband full until lunchtime. It contains over 20 grams of protein without using protein powder, and instead, boasts all-natural
ingredients and whole foods. It also contains four servings of fruit, two servings of vegetables and all the protein is plant based. This makes
it easier on your body to digest.

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