Nutrition For Recovery with Naked Sports Ambassador Marni Sumbal
Naked Sports Ambassador Marni Sumbal has released an amazing collection of guidelines and recipes in her book Essential Sports Nutrition. She offered us a sneak peak into one of her recovery recipes. Click the yellow button below to check it out! This book is a great asset for all the athletes out there looking to bring their performance to the next level. To learn more you can purchase the book here...
Marni Sumbal, MS, RD, CSSD, LD/N
Author of Essential Sports Nutrition
It’s well-accepted that the combination of protein and carbohydrate consumed immediately post workout (or race) can optimize recovery to promote muscle tissue repair and maximize glycogen synthesis. Therefore, it is important to give some thought to what you eat before, during and after exercise.
But let’s get real - the last thing any athlete wants to do after a grueling workout, or an exhausting day of work is spending time preparing an ingredient-filled recipe. Despite the fact that a well-designed recovery meal can help replenish energy stores, repair damaged muscle tissue and promote quick recovery, many athletes neglect good recovery fueling practices in favor of post-race celebratory foods or give little thought to the post workout meal.
Whereas many athletes feel rather organized and disciplined with training, post workout nutrition can be an afterthought. To help with meal planning and to take away the guessing as to what to eat after a workout or race, here is a delicious curry recipe that can be prepared in your slow cooker in advance.
Slow Cooker Sweet Potato Quinoa Curry
Yield: 6 servings / Prep Time: ~45 minutes / Cook Time: ~3-4 hours
Slow cookers are undoubtedly convenient because they save you a lot of time (and money) in your jam-packed schedule. You can put all the ingredients in a pot in the morning and when you come home from work, school or an evening practice/competition, you’ll have a meal already prepared for you…..plus leftovers. Packed with herbs, spices and vegetables, this meal is flavorful, satiating and nutritious and sure to boost your immune system in the cold winter months.
3 cups sweet potato (~1 large or 2 small sweet potatoes), peeled and chopped
2 cups fresh broccoli crowns, cut into bite-sized pieces
1 small onion, chopped
1 (~15 oz) can chickpeas, drained and rinsed
1 (28 oz) can plain diced tomatoes (undrained)
1 cup water
2 (14.5 oz) cans lite coconut milk
½ cup dry quinoa, rinsed
3 garlic cloves, minced
1 Tablespoon reduced-sodium soy sauce or tamari (if gluten-free)
1 tablespoon freshly grated ginger
1 teaspoon ground turmeric
½ teaspoon ground cumin
¼ teaspoon red pepper flakes
Chopped fresh cilantro, optional for topping
- Add all ingredients to a slow cooker and stir well.
- Cook on high for about 3 to 4 hours or until sweet potato is tender and the curry has thickened.
- Serve up, enjoy and recover.