Hello extraordinary humans,

Earlier this week I talked about how eating more is the #1 thing to do to improve your ability to recover immediately. I also spoke about the 30 minute post workout window and its importance in recovering well.

To review:

• Within 30 minutes of the WORK portion of your training (so not necessarily when you are done, done if you tend towards a longer low intensity cold down. This window is after you are finished with the hard work portion.)
• ~ 25-30g of protein and a good serving of carbs (around 25g)

Simple right? Of course, not if it were effortless we’d all be doing it already. Packing food takes some planning and focus at the beginning so today I want to give you a couple packable, yummy recipes to get you started!

Before I jump into that, I want to quickly tell you about my upcoming webinar:

Oops I (over) Did It Again - a toolkit in recovery for aerialists, acrobats and creative movers. ​

This is a 2hr deep dive into the process of recovery, how to train to improve your body’s ability to recover, and of course how to actually start centering recovery in your training practice!

(This was previously called Your Recovery Skillset, for those of you who have already signed up!)

When/Where/How much:

• Crowdcast on September 14th at 10am PDT
• Until the 14th, it is just $25!

I’ll be telling you all about this in detail next week so for now, let’s jump to those yummy recipes!

Sunflower Seed Balls!

• 2/3 cup toasted sunflower seed butter or other nut butter
• 4 large medjool dates, pitted
• 1/4 cup coconut or almond flour
• 1/3-1/2 cup protein powder (looking for 25-30g of protein here, this amount will change depending on what protein you prefer to use)
• 2 tbsp raw cacao or dark dutch-processed cocoa powder
• 1 tbsp vanilla paste or ~ 1tsp extract
• 1/2 tsp cinnamon

Blend dates until a paste, stir in nutbutter and rest of ingredients, process until a smooth ball. Then roll by tablespoons and keep in the fridge. For recovery you are looking at wanting to eat 4-5 of these. You can also form them into bar shapes if you prefer that method of transport. These are also great for a quick in-practice pick me up.

Basic AF Shake/Smoothie:

Ok so this one is not necessarily the most delicious BUT it is easy and sometimes that’s the biggest priority.

• 1-1.5 scoops of protein powder (this depends on which protein powder you use, again we want at least 25g)
• 1 banana
• Water
• Ice cubes (optional)

You can prepare this two ways (and I use the term prepare loosely)

1. Shake your protein powder up with water (blender ball is useful here) and then eat the banana separately. This method saves you the drama of packing a smoothie around
2. Blend all ingredients until smooth - this is way more tasty IMO but again, packing a smoothie is at times risky

This one is called Basic AF for a reason, it’s a great starting place so you can always add to it. Blueberries, cocoa powder and nut butter are some of my favourite add ons!

I hope you find these as delicious and portable as I do!

Do you have any favorite post training meals? I’d love to have you share them with me if so.

Now, get cooking!

Sido

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