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I’m sharing my pre- and post-workout routine as well as a recipe for my favorite smoothie bowl. Made with mango, orange, bananas, turmeric, flax seed, and real 2% milk, this orange mango smoothie bowl not only high in protein, but also has anti-inflammatory properties.
Real milk is one of my favorite pre and post workout foods. Whether I’m having a nutritious smoothie, drinking low-fat chocolate milk after working out or sitting down to watch TV with my favorite comfort food: cereal with lots of 2% milk, real milk is always part of my day.
Milk is not only delicious but unlike many non-dairy milk alternatives, farm fresh, real dairy milk is naturally nutrient-rich. Milk has 9 essential nutrients including high-quality protein for lean muscle, bone-building nutrients like calcium, Vitamin D, and phosphorus and potassium to help regulate the balance of fluids. And milk has no added sugars, just the natural-occurring lactose.
Milk and dairy are a part of some of my favorite recipes and milk gives my family nutrients that they need to grow strong. Besides being a nutritious food and ideal for post workout snacks and nutritious smoothies, real milk is also one of those foods that always makes me happy. Its comforting and makes me think about family: from late breakfasts of cereal and French toast on Sundays to milk and cookies which will forever be my favorite food combination. Milk is often part of those everyday moments with family that I cherish the most. Visit https://milklife.com/milk-love-whats-real to learn more about the different types of real milk for you and your family.
Pre- and post-outdoor workout routine
I workout at least 5 times per week and I have been wanting to share my pre and post workout routine. As I’m getting older, it’s one of the most important things I can do for myself.
- Get enough rest: Making sure that I have a good night sleep ensures that I have enough energy to workout. I make sure that I am getting at least 8 hours of sleep every night. Everyone is different and it’s important to find how much sleep you need.
- Stay hydrated throughout the day: While we all recognize that hydration is important while you’re working out, it’s also important that you hydrate yourself throughout the day. You want to start your workout well hydrated to prevent dehydration. And remember to stay hydrated throughout your workout.
- Get a good breakfast or workout snack: You want to make sure you have enough energy for working but at the same time you want to make sure that you’re not eating a big meal before exercising. I often have a smoothie or smoothie bowl before working out. I include ingredients that are high in protein like 2% milk along with other ingredients that provide me with energy. One of my favorite breakfasts is a protein packed mango and orange smoothie bowl, so I’m including the recipe for it.
- Protect yourself: I prefer working out outdoors than indoors. However it’s important to dress correctly and comfortably, whether you’re working out in the cold or in the Florida heat. Since I live in Florida, I make sure to apply lots of sunblock and always use a hat. I also use clothing and shoes that wick moisture and dry fast.
- Warm up: I always make sure that I stretch and warm up. It’s important to spend enough time stretching and warming up. Skipping or rushing your warmup could result in injuries.
- Refuel with a post-workout snack: It’s important that you refuel your body with a good post-workout snack. One of my favorite post-workout snacks is cold low-fat chocolate milk. It helps restore muscles quickly and replenish what the body loses during strenuous exercise – including fluids, important nutrients, and electrolytes lost in sweat. And the sweet chocolate taste is the perfect nutritious post-workout treat.
- Take a cold shower: Taking a cold shower or even an ice bath after a strenuous workout does wonders for me. It reduces inflammation and helps me recover more quickly. I highly recommend it.
Mango Orange Protein Smoothie Bowl Recipe
This recipe is easy to make and is filled with nutritious ingredients and the turmeric provides it with anti-inflammatory properties so it makes for a great pre or post workout snack.
- 1 cup 2% milk
- 1 scoop vanilla protein (optional)
- 2 frozen bananas
- 1 cup of frozen mango chunks
- 1 orange, cut and frozen
- 1 tablespoon flax seeds
- 1 teaspoon turmeric
- 1/2 teaspoon vanilla extract
- 1 tablespoon honey or agave syrup (optional)
- frozen raspberries
- kiwi slices
- orange slices
- Blend the 2% milk, vanilla protein, bananas, mango, frozen orange, flax seeds, turmeric, vanilla extract and honey in a blender until smooth.
- Pour into bowls and top with frozen raspberries, kiwi slices, orange slices and additional flax seeds.
Dairy milk is a great pre and post-workout snack. And it’s a real and nutritious ingredient for protein-rich smoothies like this mango orange protein smoothie bowl. I always stock up on our favorite milk and chocolate milk at the grocery store. Milk is something you will always find in my fridge!