How to Use Zenberry for Recovery
The most important time to consume calories after your hard workout or race is the 30 minute window immediately after you finish. The body is primed to take up glycogen (the stored energy in your muscles) at this time so don’t miss it or you won’t recovery quite as well. What else is important? Studies show that some simple sugars (one of the few times pure sugar is good), a little bit of protein and a some caffeine greatly increase the uptake of glycogen as well as speed up the repair/recovery process. Aim for a 3:1 or 4:1 ratio of carbs to protein.
Shane’s favorite Workout Recovery recipe
I have been racing for over 15 years and have really put my body through the ringer. I’ve learned a lot about what works and what doesn’t work for me. Keep in mind that everyone is different so experiment a little. I’m often tasked with making a recovery shake while standing in a parking lot, exhausted, packing my car for a long drive home from a race in the middle of nowhere. Sure, I’d love to have my Vitamix with lots of fresh fruit, veggies and frozen bananas but this isn’t usually possible after most races.
My go-to recovery drink is very simple. I take a shaker bottle (the ones with the little whisk ball inside) and fill it up with about 10-12 oz of nut milk or coconut milk. I’ll add 2-3 TSP of coconut palm sugar, maple syrup or raw honey. This adds the much-needed simple sugars my body needs at the end of a 50-100 mile race where I might have burned 3000-4000 calories. I take some ice with me in a ziplock bag and place them in my cooler with my other water bottles. I like my smoothies cold.
After the Race
Cycling is exhausting so after I finish my race I go right to my car and grab my bottle. I’ll add the ice, open a single-serving Zenberry packet (or from the bottle), drop it in and give it a good shake. Keep in mind that Zenberry is minimally processed so you really have to shake it a lot or it won’t blend well. It’s a small price to pay for the best ingredients, right? I’ll sometimes add homemade cold brew coffee if I’m out of Zenberry Holy Frappe. The caffeine boost increases glycogen uptake by up to 60%, some studies show! If not I’ll grab a coffee before hitting the highway.
In less than a minute I have my recovery shake that I sip while doing my other tasks (hopefully the podium ceremony!). Zenberry, combined with the simple sugars, will give you that recommended 3:1 or 4:1 ratio of carbs to protein. This is considered optimal for glycogen uptake and muscle repair. Too much protein and your glycogen will suffer. Save the protein-rich meals for an hour or so later. Zenberry also give you superfoods and vegan protein which help to reduce inflammation.
Watch the video to see me mix up this smoothie right after finishing the 85-mile Bear Mountain Classic.
Thank you for reading!
Shane