Blueberry Yum Yum
IMG_2605
BLUEBERRIES // may help reduce muscle damage after strenuous exercise
Strenuous exercise can lead to muscle soreness and fatigue. This is driven, in part by local inflammation and oxidative stress in the muscle tissue.
Blueberry supplementation may reduce the damage that occurs at the molecular level, minimizing soreness and reduction in muscle performance.
In a small study of 10 female athletes, blueberries accelerated muscle recovery after strenuous leg exercises.
When it comes to post-workout food intake, proper recovery is essential. Immediately after a long ride I typically hammer some bananas, coconut water and a whole lot of protein to refuel. Not only is potassium key for post-working recovery but blueberries are too!
Blueberry Smoothie + Chia Pudding Snack Pack
IMG_2570
BLUEBERRY SMOOTHIE INGREDIENTS
1 beet
1/2 banana
1 cup blueberries
2-4 leaves of mint
1/2 cup almond milk
handful of ice
water for desired consistency
CHIA PUDDING INGREDIENTS
1/4 cup chia seeds
1 cup unsweetened almond milk
1 tsp vanilla extract
1/2 tbs local honey
GARNISH + LAYERS INGREDIENTS
handful of blueberries
handful of strawberries
1/2 banana
handful of almonds
handful of goji berries (optional)
The night before mix all of the chia pudding ingredients together in a seal-able container (I use a glass jar), whisk for 1-2 minutes to ensure no clumping and place in the fridge. The chia seeds need minimum 3 hours to set
That night or the next day (smoothies can keep for up to 24 hrs) blend all ingredients for the smoothie and set aside.
Grab a wine glass, jar, or bowl and make your first layer with blueberries.
Add your desired amount of chia pudding into the dish, next. I added just a few inches to my glass.
Next, add a layer of almonds
Pour a few inches worth of the smoothie on top of the almonds
Garnish with 1/2 of the banana
Top the rest of the parfait with goji berries, strawberries, blueberries, almonds and some mint.
Enjoy!
-C