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Pumpkin Ginger Recovery Smoothie

Optimizing Your Recovery After Exercise Is All About Proper Nutrition

It's recovery time!

It’s recovery time!

So what actually happens in your body when you exercise?  A whole lot of stress – particularly to your muscle tissue and bone. In order to experience the benefits of this stress, your tissue and bone need to be repaired. In fact, most of your body’s adaptations (aka the changes that make you faster and stronger) occur during recovery.  

Sleep, eat, train, recover and repeat.

So how to you optimize your recovery? It’s best to consume readily digestible, leucine rich protein (whey protein) along with carbohydrates immediately after your workout. It’s especially important to get carbohydrate intake after exercise when you’re planning to exercise again within 8-hours.

While carbohydrates promote glycogen re-synthesis, protein and amino acids trigger the production of insulin in the bloodstream, which in turn brings glucose into the muscle. Consuming protein to repair muscle post exercise is essential, but the added carbohydrates with protein further promotes the recovery process.


Today, we’re bringing you our fall-inspired Pumpkin Ginger Recovery Smoothie, made with delicious real pumpkin, crystallized ginger and fortified with our Vanilla Cream Recovery Drink Mix!

The Recipe:

  • ½ cup of canned pumpkin puree (pumpkins are high in both vitamin C and beta-carotene & offer an immunity boost)
  • 1 frozen banana
  • ½ cup of whole milk Greek yogurt (high in slow digesting protein for long term recovery, calcium for bone strength, and vitamin D for calcium absorption. It also contains probiotics (good-for-you bacteria), which aid digestion and promote gut health)
  • 1 teaspoon of vanilla extract
  • 2 scoops of GU Vanilla Crème Recovery Drink Mix (a combination of carbohydrates and fast digesting whey protein for immediate recovery, along with glutamine to support the compromised immune system and arginine to improve nutrient delivery)
  • 1 tablespoon of shelled hemp seeds (a complete protein that is high in omega-3 fatty acids and magnesium)
  • ½ cup of crystallized ginger (a wonderful spice that contains very potent anti-inflammatory compounds and add amazing flavor to foods)
  • Sprinkle of pumpkin pie spice
  • ½ cup of ice


Here’s how to make it:

  • Procure one Blender Bike.
  • Turn Iron Maiden volume to 11 (blender bikes can be loud).
  • Add ingredients individually to Blender Bike.  (Remember to stop pedaling as you remove top to add each ingredient unless you consider cleanup a workout too.)
  • Sprint until it looks and sounds smooth.
  • Cool down by walking to get a glass. Fill glass.
  • Flip the record to Skatalites and turn music volume down to 5.
  • Enjoy!


If you prefer, use an electric blender – just toss it all in at once and blend until smooth-ie.