Recharge Breakfast Bowl – Sunday Power Meal Challenge
Recharge Breakfast Bowl
Happy Sunday! I hope you have been enjoying your weekend! I am happy to be back this week sharing a Sunday Power Meal recipe with you! Last week I was in Boston for the Healthy Living Summit having a blast and meeting tons of great fitness bloggers! We were so busy all weekend I didn’t even get a chance to post a recipe!
But have no fear, I am back this week with a quick recharge bowl that is loaded with super foods! I have been eating this on my long marathon training days as one of my meals or even a snack to help repair my muscles! I will give you all the ingredients, plus some of the benefits of each so you can see why this has been a ‘recharge’ meal for me! It’s super quick to put together, makes a great ‘pack and go’ meal and definitely helps your body recover!
- 1c (227g) greek yogurt
- 2tbs (13g) ground flax seed
- 1tbs (6g) mila
- 2tbs (14g) slivered almonds
- 1/2c (70g) fresh or frozen cherries
- vanilla stevia, to taste (I used liquid drops, but you can use powdered with 1 tsp vanilla extract)
1) In a bowl mix your greek yogurt, flax, mila and stevia.
2) Top with cherries and slivered almonds.
3) Serve away!
That’s it! It takes 3 minutes to put together and tastes amazing! Plus it helps your body repair! So now let’s talk about some of the reasons why this is considered a ‘Recharge Bowl’:
Greek Yogurt:The amount of protein found in yogurt makes it a great snack after a hard workout, especially greek yogurt due to its high protein content. Protein helps provide the amino acids necessary for muscles to repair themselves. The carbohydrates found in yogurt also help replace the muscles’ energy stores that have been depleted after strenuous exercise.
Flax Seed:Sports dietitians are also including flaxseed as a daily recommendation to athletes because it has been found to improve the metabolism of fats, especially helpful with endurance sports. When glycogen stores run out (hitting the wall, or bonking), the body begins burning fats in which case, an efficiency of fat burning can make a difference in performance. Omega-3 fatty acids found in flaxseed improves response time. Electrical impulses move from the brain to muscles across cell membranes are rich in these essential fats. Omega-3 fatty acids from flaxseeds are the most efficient fatty acids in allowing these electrical impulses to move from cell to cell. Furthermore, they aid in muscle repair at the cellular level, significantly improving the rate and quality of tissue repair.
Mila: Mila eaten on a regular basis over time can help endurance athletes, and any other form of athlete improve their muscle mass and help repair injuries caused by exercise. This is mainly because of the high levels of protein contained within the seeds and the fact that the protein is in an easily digestible form. Adding quality protein to the diet is a top way to enhance the growth and definition of muscle.
Almonds: Almonds are among the most beneficial snacks to consider adding to any athlete’s diet. Almonds have a macronutrient profile that can be very useful to athletes who are recovering from difficult workouts. A single ounce of almonds contains six grams of muscle-feeding protein and six grams of replenishing carbohydrates. While almonds are a high fat food with 15 grams per one ounce serving, the fats in almonds are primarily of the monounsaturated variety. Numerous studies have shown that consumption of monounsaturated fats decreases inflammation, which is a common byproduct of hard training sessions.
Cherries: A new study published in the American College of Sports Medicine journal Medicine & Science in Sports & Exercise suggests that eating a small amount of tart cherries helps improve muscle recovery in athletes after an intense workout. The powerful antioxidant compounds in cherries are believed to be the nutrient of benefit in this case, as oxidative damage to muscles is reduced in their presence. As a result, muscles are able to recover more quickly.