Carrots After Exercise: 3 Refreshing Recipes!

Try our recipe ideas for refreshing carrots after exercise!

After exercising, it has to be something refreshing. Something that will replenish your fluid needs, provide you with minerals and replenish your carbohydrate stores. Why not just eat carrots after exercising? We explain to you why this is not a bad idea and have refreshing recipe ideas for you!

Read on to find out why carrots are good for you after exercising .

Carrots, carrots or carrots?

We don’t care whether you call them carrots, carrots or carrots. Carrots have a reputation as winter vegetables because they are easy to store – many hobby gardeners still have a “rent” in the cellar in which the root vegetables from their own harvest are stored under sand in a cool, damp and dark place. Therefore, the carrot is usually found in winter dishes such as stews and hot soups.

Because the carrot is available all year round, you should integrate it in summery and refreshing variations! Or can it be exotic? Because the carrot is known worldwide, it is also found in all kitchens around the world. It goes very well with ginger, coconut, chilli or curry, for example!

And why should carrot juice only be for babies? A freshly squeezed juice makes the Sunday breakfast or cooling off after exercise even better! Maybe a piece of ginger will go into the juicer? The carrot likes it cool and dark, so the vegetable drawer in the refrigerator is ideal. It stays there for up to two weeks.

Why carrots after exercise?

Carrots come in all kinds and colors. Try yellow, red or purple carrots! Depending on the variety, the content of ingredients also varies, so the values ​​we give below are only average values.

Carrots consist of almost 90% water. Therefore, carrots are ideal as thirst quenchers after exercise. Because you mainly consume carbohydrates during exercise, the carrot replenishes your glycogen stores in muscles and liver with up to 5g per 100g. This is important in order to continue to perform well.

Almost 1g out of 100g carrots consists of protein. It is a misconception that protein is particularly necessary after exercise, so the amount of protein in carrots is completely sufficient after exercise. Here it is primarily a matter of balancing out the fluid and carbohydrate deficit!

When you exercise, you lose important minerals, especially magnesium, potassium, iron and calcium, through sweat and muscle activity. How lucky that carrots offer plenty of them! 100g carrots contain around 35mg calcium, 3.86mg iron, 13mg magnesium and 328mg potassium!

You need potassium for the correct transmission of stimuli to the muscles (muscle cramps also occur with a potassium deficiency, not just with a magnesium deficiency!). So what speaks against trying our carrot recipes after exercising?

Recipes with carrots after exercise

If you are not doing sports in your living room at home, you should prepare these recipes in advance and transport them in tight containers in your gym bag so that they are available to you immediately after exercising. Especially in winter the windowsill or the car is an ideal refrigerator to enjoy the recipes fresh and cool!

Carrot and melon smoothie

Melons are rich in vitamin A, sodium and vitamin C. The most important substance is the high potassium content. A 100g piece contains a total of 228 mg of potassium. That’s a little less than carrot, but still enough! Melons also contain readily available carbohydrates. The combination of carrot and melon makes this smoothie the ideal refreshment after endurance sports. You need:

• 3 large, thick carrots (approx. 300g)
• 300g melon (honeydew melon, sugar melon, net melon or similar)
• A piece of ginger (peeled)
• some water

Put all the ingredients together in a sturdy mixer or blender and mix until you have a creamy smoothie. Stir or shake again before consumption, as the pulp can settle a little!

Carrot and cucumber smoothie

Cucumbers are also high in potassium, but contain almost no carbohydrates. In combination with the carrots, they make a refreshing drink that is ideal for quenching thirst after strenuous sports. You need:

• 300g carrots
• 300g cucumber
• Herbs (e.g. dill) to taste

Very easy and quick: Put the cucumber and carrots in the blender and puree until you have a nice smoothie. If you have, you can add dill or other fresh herbs to your drink .

Carrot salad with orange

If you don’t want to eat heavy food after exercising, carrot salad may be a good idea for you. The additional carbohydrates in orange ensure that your glycogen stores are replenished after endurance sports. You need:

• 300g carrots
• 1 large orange with peel (organic, please!)

Rub the peel of the washed organic (!) Orange and save it. Then grate the carrots into fine rasps or strips. Squeeze half of the orange and cut the pulp of the other half into small pieces. Now mix the grated zest, orange juice and pulp with the carrots and let the salad steep until the end of the sport. If you like, add cinnamon to taste. You’ll be amazed how good it tastes!