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Post Workout Sweet Potato Muffins

This past week I have been experimenting and taste testing lots of new dense starchy carb recipes to add to my husband and I’s weekly meal plans to help fuel our workouts better. Check out my old post on what I eat post-workout. Neither of us train for aesthetics goals (not saying this is a bad thing, just not our personal goals). We train with goals of constantly getting stronger, and overall more fit. We believe having a healthy body is a gift from God and we want to honor that. He created our bodies to move, be active, and be able to do the things that life demands of us and that’s what keeps us going in the gym. With those goals in mind we also make it a priority to fuel our bodies properly with clean whole foods so that we can feel our best. Training hard whether that’s Crossfit, a specific sport or high intensity workouts, while simultaneously restricting calories and overall under-fueling your body will potentially make you look good on the outside, but leave your body worn down, exhausted, out of balance hormonally and your performance will decline significantly.

The muffin recipe I am about to share with you all today will be making a regular appearance in our household from now on for two reasons. One being, they are delicious and two being, that they are super convenient and a quick grab and go when you don’t have time to come home after a hard workout and make something.

If you follow a Paleo or a naturally lower carb diet, and work out at high intensity on a regular basis it will be very important for you to properly fuel your body with dense sources of carbohydrates not only quickly after your training sessions but also as a side to most of your meals. Starchy carbohydrates have chains of glucose which are excellent at replacing used up glycogen in the muscles from your hard training session. Fruit on the other hand is made of chains of fructose which preferentially replenishes glycogen in the liver instead of the muscles. Glycogen is a fuel source for high intensity and shorter endurance training. Making sure your muscle glycogen stores stay filled is imperative for you to have the energy to meet the high demands of your training sessions. With that being said, choosing the right kinds to best fuel your workouts can be confusing if you have no clue what good sources of starchy carbohydrates even are!!

Well, I am here to help you. Diane Sanfilippo, who happens to have graduated from the same college I went to to receive my Holistic Nutrition Consultant Certification (fun little fact), has created a beautiful handout on dense sources of carbohydrates. Go grab it here. This is not an exhaustive list of all starchy carbohydrates out there but it definitely has some of the most common and some of my personal favorites.

Print that handout out and use it as a reference when trying to find new recipes to best fuel your workouts. Try and include as many of these throughout your week as you can and time them appropriately around your workouts as well.

Ok, so now what you’ve all be waiting for. An actual recipe!!

This is an original recipe that I created. That doesn’t happen very often. I’m notorious for needing instructions. I do not consider myself a very adventurous or creative person in the kitchen. Just tell me how to make it and I’ll do it. I was shocked that this surprisingly turned out delicious and I’m super excited to share it with you all.

This recipe makes 12 muffins and is a great recipe to whip up on your meal prep day for you to have ready to devour right after your workouts throughout the week.

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What You Will Need:

  • 2-3 large sweet potatoes
  • 6 egg whites
  • 1/2 cup pure maple syrup (or raw unfiltered honey)
  • 1 cup almond flour
  • 1 T. ground cinnamon
  • 2 tsp. pumpkin pie spice
  • pinch of salt
  • 1 tsp. baking soda

Instructions:

  1. Peel, and chop sweet potatoes into cubes then cover with water in a large pot
  2. Bring the water to a boil and let the sweet potatoes boil for 20-25 minutes
  3. Transfer sweet potatoes to a large mixing bowl and mash together with a fork. Measure out 3 cups and transfer any extra to a tupperware dish to store in your fridge.
  4. Add in the rest of your ingredients to the mashed sweet potatoes and mix well
  5. Place about a 1/4 cup of batter into muffin tins and bake for 25 minutes at 350

These are delicious warmed back up with some melted grass-fed butter on them if you’re eating it as a snack but preferentially just eat them plain after a workout. Added fat can slow down stomach emptying, meaning your body will not digest the carbs as fast and our goal right after workouts is to replenish quickly for max recovery. ┬áPair these with a couple of hard boiled eggs for some easy to digest protein and you will be set. Now go make them and let me know what you think!

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