Other than eating healthy, we have to do some form of exercise on an every day basis to achieve optimal health. It could be anything from walking to doing high intensity intervals or playing your favorite sport. The main thing is that we are up and moving every day. To maintain a healthy weight for an average teenager, we should be doing some kind of exercise for about 45-60 min/day and do HIIT workouts 2-3 times a week. HIIT stands for high intensity interval training, for example, running intervals on the treadmill, taking a spinning class or swimming. For someone that needs/wants to lose weight, the most important thing is to burn more calories than you eat, but remember that this doesn’t mean that you should eat less!
After a workout, it’s important to refuel your body with the right kind of food. To get a quick muscle recovery we should eat carbohydrates and protein after every workout. Here are some samples of what that could look like:
- Apple slices with peanut/almond butter
- Greek yogurt with sliced banana and a drizzle of honey
- Egg scramble with an avocado on the side
- Omelette with spinach and turkey
- High-protein smoothies (here you have a few recipes)
Here’s a very simple recipe for a strawberry smoothie:
- 1 Banana
- 6-8 frozen Strawberries
- 4-5 oz of Almond milk/skim milk
- 2 tbsp Flaxseed
- Granola and fresh strawberries for garnish
Mix everything in a blender and pour into a tall glass. Garnish with some homemade granola (find recipe here) and fresh strawberries.
The basics for making a good smoothie is to add fruit and some kind of liquid, learn the essentials here. To get the perfect post- workout smoothie, add a banana, egg or yogurt for protein, and seeds or nuts for carbohydrates. In this recipe we get our protein from the banana and the milk, vitamins from the banana and the strawberries, and then some good carbs and fiber from the flaxseeds.