The best way to bounce back from a workout and get ready for the next session is by eating delicious, protein-rich whole foods.
Replenishing your body with protein, carbohydrates, and fats after workouts are crucial to recovery. This isn’t news.
Exercising actually “tears up” our muscles, and depletes both our macronutrients and micronutrients. It’s recovery by repairing muscle tissues and reloading nutrients that help us adapt and improve after rigorous activities. Lousy recovery means no fitness gain.
Getting these macronutrients from real foods that are healthy, natural, and, most importantly, delicious can improve performance, and gets you ready for the next training session. Whether you’re a runner, cyclist, climber, triathlete, hiker, surfer… this is fundamental!
The truth on protein.
Consuming protein is an essential part of recovery. However, there are too many conflicting and, quite frankly, wrong advice on how to eat protein and what protein does, especially for endurance athletes.
First, let us debunk this right away: Eating protein and protein supplements, alone, will not make you too big. Not unless you are lifting heavy weights as well. Protein does not equal to big muscles.
What protein does do is help you effectively recover between workouts. Less muscle soreness and fatigue mean a more productive training cycle because you are always ready to tackle the next workout in top form.
RUNIVORE x XTERRA Mighty Banana’s Golden 3:1 Ratio
Protein bar is currently the buzz phrase in the fitness industry. However, because of the emphasis on high amounts of protein, many protein bars end up with a dry and powdery texture.
A typical protein bar is about 40-50 grams, and half of it is protein. That’s a lot of dusty powder to stomach. Furthermore, to cover the unpleasant taste and texture, bar manufacturers have to add artificial flavorings and other crap like chocolate, fructose syrup and caramel. They don’t taste great and definitely are not great for your health.
On top of that, most have insufficient carbohydrates to effectively facilitate recovery. The golden ratio for optimal recovery is 3:1 (carb:protein), which is the foundation of The Mighty Banana Protein Bar.
In addition, XTERRA and RUNIVORE played with many recipes to come up with the best combination of flavor and natural complete proteins.
The 45-minute rule
The first 45 minutes after completing your exercise is the best time to replenish your macronutrients. Restoring both your protein and carbohydrate levels as soon as possible is critical and the most effective for muscle repair.
During this timeframe, follow the 3:1 ratio. Consume 1g of carbohydrate for each 0.9kg of body weight and 0.3g of protein per 1kg of body weight.
For example: if you weigh 65kg, eat around 58g of carbohydrate and 19g of protein:
65 x 0.9 = 58g carbohydrate
65 x 0.3 = 19g protein.
Each Mighty Banana Protein Bar is 50g and contains 30.5g of carbohydrates and 10g of protein（adheres to the 3:1 ratio）. Eat 1-2 bars after training to kick start the recovering process.
Tips: After this initial 45 minutes, eat small amounts of whole food carbs hourly to continue to replenish expended energy. Also, aim to consume a total of 20g of protein in the next 5-6 hours.
Protein from high-quality sources
While there are many types of protein, it is essential to understand that not all protein is equal. Muscle repair requires intake of ‘complete’ protein, which is classified as containing all 9 essential amino acids.
We avoided whey and soy as both are allergens and could contribute to bloating and stomach cramps. We went with plant-based sources such as pea protein, chia seeds, brown rice, and nuts. They are high in protein content and are highly absorbable by the human body.
Taste is king
And of course, the flavor is always top priority. The Mighty Banana is a fusion of real foods such as fruits, grains, nuts, and seeds. Mother Nature did the heavy lifting. We just combined these whole foods that are delicious into the mightiest of recovery treats.
After all, it doesn’t matter how much macronutrients are in a bar, if it tastes so bad that you don’t want to eat it.
Real Food Inside: Pea protein, dates, raisins pumpkin seeds, almonds, sunflower seeds, cranberries, pearl barley, brown rice, oats.
The all-around bar
Healthy fats, such as omega-3 fatty acids, are also vital to optimal recovery. The Mighty Banana is coated with chia seeds, one of the best sources of omega-3. Each bar provides 580mg of omega-3, which is important for joint health, prevents inflammation, and contributes to cardiovascular wellness.
With a wide array of superfoods, the Mighty Banana also provides electrolytes, minerals, vitamins, and dietary fiber. All the goodies the human body demands. Keep one in your gym bag at all times or prepare a box for the workplace. In addition to post-workout, it can serve as a healthy afternoon snack to pick you up after those long, brain-numbing meetings.
Let us all Eat Well, Move Well and Live Well!!