By: Hy-Vee
Carbohydrates include more than you think they do.
Many fruits contain high amounts of natural occurring sugars, which helps replenish glycogen stores after a workout. The body will break down the sugar and use it as fuel, which will aid in muscle growth and recovery. These fruits include apples, bananas, grapes and blueberries. For an optimal post-workout carbohydrate source, check out this recipe.
Healthy Blueberry Banana Bread
| Ingredients: (for 10 slices)
3 ripe bananas 2 eggs ½ cup plain Greek yogurt 1/3 cup of honey 1 tsp vanilla extract 1 tsp baking soda 1½ cups wheat flour 1 cup blueberries |
Preparation:
1. Preheat the oven to 350 degrees F. 2. In a medium bowl, mash bananas. Mix eggs, yogurt, honey, vanilla extract and baking soda into mixture. 3. Add flour and mix. 4. Add blueberries and gently fold into mixture. 5. Pour the batter into a greased 9×5- inch loaf pan. Bake for about 50 minutes or until a toothpick inserted in the middle of the bread comes out clean. (Baking times may vary, so keep an eye on the bread.) 6. Allow to cool for 15 minutes before serving. 7. ENJOY! |
Recipe by Tasty
Although most vegetables are lower in carbohydrates, there are a handful that are filled with more natural carbohydrates that give your body a little more energy. Below are some staples that should be kept on hand. These vegetables are also high in antioxidants, which help promote a healthy immune system and good workout recovery.
Carbohydrates go further than just your fruits and vegetables. They also include your starches, which contain greater fiber sources, and are slower to break down in your body. They play a critical role in your overall nutrition by aiding in gut health and digestion regulation. Some examples include sweet potatoes, brown rice, oatmeal, whole-wheat bread, quinoa, beans and legumes.
Overnight Oats
Oats are very beneficial to incorporate into your overall nutrition. They provide fiber, may aid in lowering cholesterol, and have many heart-healthy benefits. A creative and easy way to incorporate oats is by making basic overnight oats as shown below.
How to make basic overnight oats:
| Ingredients:
Old-fashioned oats (1:1) ratio of oats and milk Example: ½ cup of milk per ½ cup oats Milk Chia seeds (optional) 1/8 cup chia seeds per ½ cup of oats Yogurt (optional) amount: your preference Vanilla (optional) a dash Topping example ingredients: 1-2 tbsp. cocoa power 2 tbsp. natural peanut butter Chopped peanuts, raspberries, mini chocolate chips (use desired amount) |
Preparation:
1. Combine all the ingredients and refrigerate them overnight in an airtight container or Mason jar. 2. The oats and chia seeds will soak up the milk and soften overnight, yielding a pudding-like texture in the morning. 3. Add desired toppings in the morning. 4. Overnight oats can last up to
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