Recovery Eats: Green Eggs & Yam

I recently posted about an ongoing recovery crisis, and how the timing of athletic training could affect muscle repair.  With more careful adherence to the "recovery clock,"...well ok, and adding a week of unplanned recovery to my schedule, things are getting better.  After some improvement from these schedule tweaks, but still unprecedented soreness, yep, and the workouts I'm doing are NOT unprecedented so I still attribute this to getting old, I thought I'd take a more rigorous look at recovery nutrition:

This study showed a decrease in perceived soreness and an increase in power for athletes who took in protein and carbs directly after a workout, and 24 hours later.  So it sounds like the timing of short-term recovery nutrition is similar to the timing of rest that was suggested in the last post.  I also wanted to know if all proteins and carbs are created equal.  And to prevent wasting your time, I'll let you know that I didn't find a definitive study on the single "best" protein and carb for recovery.  So stop reading now.  Anyway, now that no one is reading, note to self, here are the recipes for those yummy but oddly colored treats you recently made:

I would did like them
in a house with a mouse

Green Egg Tacos: 23g protein/240 calories
Mix this up and cook it like scrambled eggs:

• 4 egg whites (high  PDCAAS )
• 1.5 tbsp algae powder, like spirulina or chlorella (these are also "complete proteins" and contain essential fatty acids)
• 2 tbsp water
• Salt & pepper
• Serve with 2 sprouted corn tortillas (sprouting promotes enzymatic activity, makes amino acids more available, and promotes alkalinity)
• Hot sauce (delicious on food, and decent as embrocation on your legs)

Not recommended for
embrocation or topical
application in general...
unless you're John Boehner
and have run out of spray tan

Orange Yamsicle Shake: 20g protein/277 calories
Put this all in a blender:

• 1 scoop plain whey protein (high PDCAAS, and faster amino breakdown than casein, the other protein in milk)
• 1c baked yam, skin removed and saved for a salad or something (yam promotes alkalinity and contains potassium)
• 1/2 tsp ginger paste or 1/4 tsp dried ginger
• 1/4 tsp cinnamon
• Some stevia (or sweetener of choice)
• Some water and ice cubes

Linking to: Food Renegade Fight Back Friday