With a glycemic load of 2, a glycemic index of 25 and 8 g of carbohydrates per 100 g, raspberries can easily be part of a low-carb diet. I generally like to recommend raspberries and berries as a snack between meals – for example with skyr or nut butter. Raspberries are a good source of antioxidants. Antioxidants are chemical compounds that slow down or completely prevent the oxidation of other substances. They catch free radicals in the organism and inactivate them. This reduces oxidative stress, which is associated with the aging process and the development of a number of diseases and degenerative processes.
Another option is to use raspberries in your Post Workout Shake (PWO Shake). For most customers, this shake consists of water and protein powder. If the customer's body fat percentage is low enough and the goal is to build muscle, carbohydrates such as maltodextrin are added. Raspberries can also be part of any PWO shake.
Why raspberries in the PWO shake?
There are three reasons for this:
Antioxidants – As mentioned earlier, antioxidants promote cellular health. But they do even more. Antioxidants are involved in removing the metabolic waste products produced during exercise. This allows the body to repair tissue that is damaged during exercise more quickly. This reduces muscle soreness.
Taste - Basically, the PWO shake should taste good, because in addition to its task as a protein supplier, the aim of the shake is to reduce cortisol and thus reward yourself for the training. Both difficult when the shake tastes modest. Anyone who has ever tried a PWO shake with raspberries compared to a regular shake will notice the difference in the better taste.
Texture and Temperature - Using frozen raspberries and a blender will change the texture and temperature of the PWS. The shake becomes creamier and cooler. A bonus especially on hot days when it comes to taste and faster hydration.
As with training, the same applies to nutrition: variation is important! Try raspberries in your post-workout shake for less soreness and more flavor.
Good luck with raspberries in the post workout shake!