RECOVERY BITE RECIPE
By: Vitality Nutrition
These bites have an ideal ratio of carbohydrate to protein for exercise recovery from workouts. To be consumed within the 30 minute window post-workout.
Whey protein isolate is derived from milk and is high in protein which provides muscles with the building blocks it needs for muscle repair post-workout. Whey protein isolate is quick to digest which allows for fast absorption and improved recovery. This variety of protein contains little lactose making it a potential option for those with intolerance.
Dried fruit provides a rich source of fast-digesting carbohydrates to replenish glycogen (fuel for our muscles!) and is a great source of certain vitamins, minerals, and antioxidants (#iifymicros). The dried fruit adds a natural sweetness to the recipe.
Almonds are a great source of Vitamin E which is thought to improve immune function and protect our cells from damage. Ideally, a post-workout snack is low in fat to allow for faster absorption of carbohydrate and protein into cells. This recipe contains just the right amount of almonds to bind the Bites together while keeping the fat content low.
Electrolytes including sodium and potassium are lost when we sweat and play a key role in hydration. The dried fruit contains potassium while the added salt helps replace the electrolytes lost after a hard workout.
Yield: 30 bites (3 bites = 1 serving)
Nutrition per 3 bites
100g raisins (~2/3 cup)
100g dried cranberries(~2/3 cup)
100g dates (~2/3 cup)
1 tsp. salt
120g (4 scoops) vanilla whey isolate protein powder
4 oz. almonds (~3/4 cup)
1/4 cup of water
Blend almonds, salt, and protein powder in a food processor until almonds are a fine texture
Slowly alternating adding dried fruit and water with food processor running. Mix until paste forms. (add an extra tablespoon of water if needed)
Use a tablespoon to measure the mixture and roll into 30 bites
Store in the freezer.
Enjoy 3 bites post-workout as a tasty (and nutritious!) recovery snack
Note: while these bites are perfect post-workout snack, they are calorie dense and fast digesting (in other words, they won’t keep you feeling full for very long!) Reserve them for the post-workout window when your body is depleted and primed to utilize the high-glycemic carbohydrates from the dried fruits for restoration of glycogen.
Tip: you can experiment with the recipe by trying different flavor combination. Try:
Try different types of dried fruit like mangoes, cherries, apples, apricots, goji berries or blueberries
Swap the almonds for peanuts, walnuts or cashews
Use flavored protein powders like chocolate or peanut butter
Personalize with mix-ins like cocoa powder, coconut, coffee, or extracts.
I am thinking a Chocolate Peanut flavor with chocolate protein, cocoa powder, and peanuts would be great or a Cherry Chocolate using dried cherries and chocolate protein powder.
If you make this recipe post it to social media and both #vitalitynutrition and #frontierperformance so we can repost creative flavor combos!