Working out is really good for you, and over time also brings the desired visible and tangible effect. Recovery and regeneration should not be neglected. After physical exertion, nutrition is an important co-determining factor for subsequent performance, because the fluids, energy and nutrients consumed during training are replenished through food.

For the best possible muscle regeneration and maximum muscle growth, quickly available carbohydrates such as Mānuka Honey from Mānuka Health – consumed in conjunction with high-quality protein – are ideal immediately after training. The body can best absorb the nutrients within 30-60 minutes after training.

Here are three recipes for quick recovery and regeneration:

Peanut Butter Protein Shake with Banana and Mānuka Honey

INGREDIENTS:
• 150ml rice milk
• 75g peanut butter
• 1 frozen banana
• 1tsp Mānuka Health Mānuka Honey MGO 250+

METHOD:
Put all the ingredients in a suitable blender and puree on high for up to 40 seconds.

Green Recovery Bowl with Mānuka Honey

INGREDIENTS FOR 2 SERVINGS:
• 3 handfuls baby spinach
• 50g low-fat quark
• 1 frozen banana
• 1tsp One Nutrition Power Greens Powder
• 1/2 avocado
• 3 stalks of basil
• 2 dates
• 1tbsp Mānuka Health Mānuka Honey MGO 250+

TOPPING:
Green apples, coconut flakes, pistachios

METHOD:
Wash the spinach. Put the quark, banana, wheatgrass powder, avocado, basil, dates and Mānuka Honey in a blender and blend into a thick smoothie. Divide between two bowls and top with apple slices, pistachios and coconut flakes.

Recovery Mineraliser Shake with Mānuka Honey

INGREDIENTS FOR ONE SERVING:
• 200ml coconut water
• 150ml rice milk
• 1.5 frozen bananas
• 100ml orange juice, freshly squeezed
• 4 dates without stones
• 2tsp Mānuka Health Mānuka Honey MGO 250+
• 1 pinch of Himalayan salt or Celtic sea salt

METHOD:
Put all ingredients in a suitable blender and puree on high for about 30 to 40 seconds.