C is for Cookie: Post Workout Recovery

I like cookies ~ it's true!  In the last couple months I have been wanting to create my own post-workout cookie ~ I know of a local company (find them here) which makes super yummy ones and also a couple other members at Excel that seem to have their recipes down pat.  I know special recipes like this are heavily guarded:) but I am breaking the rules, making my own and sharing it with you!  Because when people know better they do better and how great is it to be able to make your own post workout recovery cookies WHILE knowing what is in them and how they will benefit you!  I like the idea that I can create my own and control the ingredients ~ plus it's fun creating from scratch especially when you have inspiration from the web and folks you workout with.

Well after "Pinteresting", "google-ing", and lots of reading I have put together a POST WORKOUT RECOVERY COOKIE recipe.  But I went one step further and will provide you with the WHY of the ingredients ~ which I think is uber important and something commonly overlooked.  **Side note: there are probably tons of books that discuss the health benefits to different foods but one I came across and borrowed from our library is called SUPERFOODS: The Healthiest Foods on the Planet by T. Reinhard.  It is awesome and super detailed!**

Now I have gone ahead and baked a couple batches this afternoon and they are pretty good.  I plan to alter the recipe a bit and I will publish the updated and improved recipes as time goes on.  This is what I am calling "Cookie 'A'" :)

Before we jump into the recipe, let's talk a little about why a post workout snack/meal is so important.  To put it simply, you must replace the energy lost in the workout.  You must replenish your body to help it recover properly!  In my research, there were two main areas of focus when it comes to formulating your post workout food.  It must be:

1.  Rich in COMPLEX carbohydrates (i.e. whole grains, bananas, sweet potatoes)

• Replenish glycogen stores
• Don't raise blood sugar
• Help produce energy

2.  Rich in PROTEIN

• Repair damaged muscle and tissue

In What the Health magazine they explain it like this:  "When you exercise, your body burns fat, which is then used for energy.  If you eat right after you workout, those calories won't be used to replace the burned body fat.  Your body only stores food as fat when it doesn't have anything else to do with those extra calories you eat" (E. Borgeest, 2014).  

WHAT ABOUT THAT "WINDOW" EVERYONE IS TALKING ABOUT?  If you have attended the nutrition sessions with Dina on Mondays you will have learned that the 20 minute window that has historically been publicized is changing somewhat.  Research is now saying you have up to two hours.  What is right?  What should you do?  In all the articles I have looked at, though the exact "window" might differ, most promote refuelling as quickly as you can.  I prefer to snack right away and make sure I have a little something to nibble on right when I leave Excel.  It does take a little planning.  And since you just worked your butt off I think it is important to take the time to treat your body right.  Two other facts I found interesting are:

• Your body's ability to restore muscle energy drops by 50% if you wait more than two hours to eat after your workout.
• Eating right after will increase the insulin in your body and helps your body utilize carbs better for the next 24 hours.

So what was I aiming for when I was playing around with this recipe idea?  Carbs, proteins, a little healthy fat and anti-inflammatory ingredients.  I am not a pro baker by any means but I like to play around and see what happens.  With this one I focused on the BENEFITS of the ingredients and incorporated ones that I thought would be most beneficial to a post workout recovery.  Again I am not a nutritionist or baker ~ I am just a girl that loves fitness and think it's important to nourish my body! 

Marley HAS to help with all the baking!

THE COOKIE "A": Ingredients and the why

• CRANBERRIES
• high in natural sugars make them a quick source of energy
• considered "superfruit" loaded with vitamin C and antioxidants
• combat free radicals = support immune function 
• BANANAS
• protect muscles against cramps
• loaded with calcium to help bone health
• regulates blood sugar
• reduce swelling and inflammation
• increase white blood cells
• rich in pectin = aid digestion
• lowers body temperature
• WALNUTS
• loaded with heart healthy monounsaturated fats ~ omega 3 fatty acids (**Omega 3s create anti-inflammatory prostaglandins which reduce inflammation)
• good source of copper and manganese (mineral that helps enzymes in bone formation)
• good for your heart and circulatory system
• antioxidant + anti-inflammatory + helps with correct balance in inflammation-regulating molecules
• "unique in their collection of anti-inflammatory nutrients"
• melatonin in naturally occurring in walnuts! meaning they can help with your regulation of sleep and daily circadian rhythms
• ROLLED OATS
• high in protein + fibre + manganese + vitamin B1 + magnesium
• due to being high in insoluble fibre they fill you up = your body digests and absorbs them slowly keeping you feeling full, controlling your appetite and delaying hunger pangs = help curb those cravings
• CINNAMON
• regulates blood sugar = stable energy levels and moods
• anti-inflammatory
• improves insulin sensitivity = helps reduce sugar and carb cravings
• help improve fatigue + muscle and joint pain
• AVOCADO
• full of healthy fats + omega 3s
• high in protein + potassium + vitamin B9, B6, C, E, K + calcium + fibre
• low in sugar
• proven to promote healthy body weight and BMI
• contain PHYTOSTEROLS = anti-inflammatory
• carotenoid-rich = help protect body immune system
• PEANUT BUTTER (natural & organic)
• high in protein, good fat, fibre
• vitamin E = reduce cellular damage
• good for building and repairing muscles
• good source of energy
• EXTRA VIRGIN OLIVE OIL (**side note: I am aware benefits are lowered when EVOO is heated but I also can across information that stated it was different when in baked goods ~ I am taking a gamble:)
• good for heart health
• antioxidants
• good fats which help control hunger cravings
• GROUND FLAX SEED
• super high is omega 3s, fibre and other vitamins
• improve blood sugar control
• due to being high in fibre it helps slow down absorption of food = leading to steady release of energy and a healthier, more efficient digestive system

THE RECIPE:

DRY ingredients

• 2 cups rolled oats
• 1 cup oat flour (positive spelt, whole wheat or a gluten free specialty flour would be fine too)
• 2 tbsp ground flaxseed
• 1 tsp baking powder
• 1 tsp cinnamon
• 3/4 cups walnuts, chopped
• ½ cup dried cranberries

WET ingredients

• 2 ripe bananas, mashed
• ½ medium ripe avocado, mashed
• 1/4 peanut butter
• 1/4 cup honey (manuka if possible)
• 1 tsp vanilla extract
• ⅓ cup EVOO
• ⅓ cup water

Preheat oven to 375 degrees.  Combine WET ingredients in your mixer and mix it all up.  Combine your DRY ingredients in a separate bowl.  Once WET ingredients are all mixed, slowly pour DRY ingredients into the mixer while it is at a slow stir mode.  MIX IT UP!  Lightly brush a couple cookie sheets with some oil (I used coconut cause I like baking with it).  Spoon out cookies about the size of a golfball about an inch or so apart.  Toss in the oven and bake for roughly 13-15 minutes. VOILA!  Bon appetite!

RESULTS:  My husband likes the cookies and so does my 3 and 1 year old.  I found them a bit heavy BUT I had added a little more peanut butter then the recipe I threw up above.  I liked the bananas and avocado and the dried cranberries pair nicely with the walnuts.  OVERALL, I would give it a 7 out of 10.  I baked half with some yummy semi-sweet chocolate chips (cause who doesn't LOVE chocolate) ~ I think that will for sure part of COOKIE "B"(the second test run:)  I left them out for a few hours after to let them set really well ~ I think they might be fridge worthy too.  A little cool could be yummy.  I think they are perfect to pop into a little container and chow down on one or two after working out!  I am going to play around a little more to make them more palpable and more beneficial!  Once I have a absolute winner I will figure out the nutritional breakdown to a tee for you.  It's a good start and after a few more test runs I think it will be awesome!