What is needed for recovery?
First of all, rehydration is key! Then consuming protein to help muscle synthesis after resistance training and carbs to replenish glycogen stores and to keep your energy up. Now, actual eating for recovery isn't always necessary in exercise bouts <60 minutes, but rehydration is ALWAYS important (especially if you exercise outside during the summer) (remember Melanie's great post on hydration?)For me the idea of adding some protein to my carbs to keep my stomach feeling better post workout.
Note: I've noticed a huge impact on timing of food around my workouts. If I eat nothing, I've got no energy or drive to work hard, if I eat too much, I can't work hard because I'm focusing on not ralphing. Everyone's different but here's what works for me: when exercising before work, I have a really small snack (like half a banana with 1 tsp PB or slice of bread w/ PB...) before exercising, then a normal breakfast after. If I exercise after work, I'll do the same thing-small snack pre, and normal dinner afterwards). I would use these popsicles to help on days I'm not able to eat a normal meal within 2 hours of exercising or if I do something more exerting than normal. Remember that the more you eat, the more calories you're taking in regardless of needing them to help recovery.
I made several flavors: lemon/lime + fresh mint, lemon/lime + blueberry, peanut butter/chocolate, chocolate/cherry, peanut butter/banana, and peanut butter/chocolate/banana. The two with banana were clear winners with my taste testing team aka my family. The banana worked so well to add creaminess and cut way down on the icy consistency, it added sweetness and mellowed out the bitter cocoa flavor. The peanut butter/chocolate/banana was my absolute favorite. It was almost as good as a fudgesicle (but with more protein and no added sugar! so better in that regard)!
Here's my favorite (& if you just want the peanut butter/banana recipe-follow directions and omit cocoa powder):
12 oz vanilla or plain non-fat Greek yogurt
1/2 c lowfat or skim milk
1 large banana (mashed)
2 tbsp smooth peanut butter
1 tsp unsweetened cocoa powder
Add cocoa powder to yogurt, mix until smooth
Add mashed banana to yogurt mixture
Add milk and peanut butter, whisk together
Pour into popsicle mold and freeze overnight.
If you just want the Peanut Butter/Banana combo, omit the cocoa powder!
(or just have 1/2 of the pop for half the calories etc)