Here, we will cover the basics of recovery. Making sure you thank your body with proper recovery nutrition with cricket powder. Wondering why cricket powder and how you can incorporate cricket powder into recovery meals? Read more to find out!
Recovery Nutrition for Endurance Athletes
The basics of recovery nutrition covers 3 aspects: 1) glycogen store refueling, 2) muscle repair and 3) hydration & electrolyte replenishment.
Throughout your training, your glycogen stores are being used to supply your muscles with energy to contract. Although you are refueling during physical activity, you ought to target 1.25-1.5g of carbohydrates (CHOs) per kg body weight to refuel your glycogen stores post-exercise.
Protein plays a vital role in recovery for endurance athletes too. Fueling your body with complete protein, meaning foods that contain amino acids your body can and cannot produce, can enhance post-workout muscle growth and recovery. This leaves you stronger for your next adventure! Target 15-20g of protein, alongside your CHO intake 30-60 minutes to kick start recovery.
Don’t forget those fluids! Intake plain water with a balanced post-recovery meal (ideas below!) to ensure proper rehydration and electrolyte balance. Aim to rehydrate with 500mL of water every hour.
Why Cricket Powder?
Keeping it simple, cricket powder stands for the two principles Näak is built upon; high quality nutrition and sustainability. Choosing cricket powder allows you to lean towards a healthier and more eco-friendly lifestyle.
Nutritionally, 60% of crickets are protein. Wondering if they are a source of complete protein? 100%! Also, they contain the branched chain amino acids (BCAAs); leucine, isoleucine and valine, that help decrease muscle fatigue and soreness.
Cricket powder contains abundant micronutrients that help your body perform optimally. For example, it is a great source of vitamin B12 that speeds your recovery process through energy replenishment and repair damaged muscle cells and tissue. Iron, Sodium, Potassium and Calcium are also abundant in crickets.
Besides your muscular system, cricket powder contains chitin that plays a role in supporting a healthy digestive and immune system. Find out more about chitin here.
On the sustainability perspective, cricket powder requires significantly less land and resources to farm compared to livestock. More so, they produce a smaller carbon footprint by producing less greenhouse gases.
Haven’t gotten your own bag of cricket powder? Get your cricket powder here!
Recovery Meals with Cricket Powder
Now that you know the nutritional and environmental benefits of cricket powder, you might be wondering what it tastes like. Cricket powder gives a nutty flavour and a rich brown color similar to brown sugar to your dishes. Ready to add this superfood to your recovery nutrition meals? Here are a few ideas:
1. Spaghetti with Bolognese sauce
As mentioned, a combination of CHOs and protein is very important for recovering after an intense training. Nothing like a bowl of pasta to end your session! Make sure to serve according to your own recovery needs.
You can follow your family’s traditional spaghetti bolognese recipe or really, whichever recipe you prefer! Simply add 1-2 tablespoons of Näak’s cricket powder when you are making your sauce and enjoy the nutty flavor and nutritional benefits of cricket powder.
2. High protein pancakes
You can never really go wrong with pancakes. They are not only a great choice for breakfast and brunch, but also as a recovery meal! If you are craving something sweet after your training session and want something light and fluffy, a stack of high protein pancakes are the way to go!
If you like pancakes with all-purpose flour, remember that cricket powder is not a direct substitute. You should target 25% of the recommended flour with cricket powder. This gives minimal changes to texture and flavor but maximum nutritional value! Not sure what recipe to use? Don’t worry! Click here to find one.
Wrap up your training session with a filling burrito. We recommend combining rice or roasted sweet potato, beans, corn and 1 tablespoon of cricket powder to get in the nutrients and jam-packed flavor! You’ve covered your CHOs and protein recovery requirements but if you’re looking for a bit more filling meal, you can add a bit of fat into the mix.
Avocadoes, particularly, are a great recovery food because they contain healthy fats and B vitamins that can help muscle repair and joints. Not to mention their versatility in burritos, they can be sliced, diced or made into guacamole.
4. Smoothie bowls
Have a sweet tooth but prefer liquid fuel? You can customize your own smoothie bowl as the cherry on top of your training. A combination of frozen fruit, granola/nuts/fruit toppings, your liquid of choice and 1-2 tablespoons of Näak cricket powder; your sweet tooth will definitely be satisfied!
Try our talented brand ambassador Karissa Pare’s Lychee-Raspberry smoothie bowl recipe!
Can’t get enough of our recipes? Or looking for other ways to incorporate cricket powder? Find more recipes here!