When you need to refuel after a sweat-inducing workout, this Cherry Vanilla Bowl can speed muscle recovery and encourage muscle growth. Slow-digesting whole-grain oats are a great source of soluble fiber to keep you satisfied longer. The glucose in oats replenishes muscle glycogen stores and stimulates the release of insulin, an anabolic hormone essential for muscle growth. Whey protein isolate powder is a superior protein choice because it promotes skeletal muscle gains, prevents atrophy and is easily digested. Tart cherry juice is high in anthocyanins, which have been shown to reduce the oxidative stress associated with exercise.
Topping suggestions:
- Unsweetened flaked coconut
- Whole fresh cherries
- Chia seeds (Try: Mamma Chia Organic Chia Seed)
- ¼ cup tart cherry juice
- ⅓ cup coconut water
- 1 teaspoon vanilla extract
- ⅓ cup gluten-free oats
- 1-2 scoops vanilla whey protein powder Try: Tera's Active Nutrition Bourbon Vanilla Recovery Protein Blend
- 1 teaspoon stevia powder
- 1 heaping cup frozen dark sweet cherries
- ⅓ cup cashews
- 1 frozen medium banana
- 2 cups ice
- Blend ingredients, pour into a bowl and decorate with desired toppings.
PER BOWL (without toppings): 273 cal, 9g fat (2g mono, 2g poly, 2g sat), 5mg chol, 56mg sodium, 39g carb (4g fiber, 22g sugars), 12g protein
