I’m stealing this article/recipe from Fitsugar to share with you all, because it’s very appropriate for me right now. I just returned from a cavity-filling (yay) and my super strong mouth needed extra novocaine, so chewing is an issue. I’m about to make a smoothie, and perhaps one like this will be good for me (After all, I ran 6 hours ago. That counts, right?)
As grueling as it can be, the blissful high after completing a long run is what keeps you coming back for more. But if you fail to eat the right foods afterward, headaches and fatigue can last for days, making it impossible to even consider getting up to go get the mail, let alone tackle another eight miles.
A recovery drink is easy to sip down fast, but if you ran for an hour or more, a sports drink like Gatorade won’t offer your body enough nutrients to refuel and heal those weary muscles. What you need are a combo of carbs to give you energy and protein to rebuild muscle; a four-to-one ratio of carbs to protein is ideal.
Skip the sports drink and reach for this refreshing postrun recovery smoothie instead. It’s made with Greek yogurt and chocolate milk to offer muscle-building protein, and banana and the chocolate in the milk provide energy-packed carbs. Since a long run can be really taxing on your body’s immune system, the blueberries, strawberries, and raspberries will offer your body an antioxidant boost. Top it all off with some water for hydration.
Fruity, sweet, and satisfying, this smoothie should be consumed within 30 minutes of finishing your run. As a bonus, the water and fiber will keep hunger under wraps for hours.
3 oz. plain nonfat Greek yogurt
1/2 cup blueberries
1/2 cup strawberries
1/2 cup raspberries
1/2 cup chocolate milk
1/2 cup water
- Place all ingredients in a blender and mix until smooth.
- Enjoy immediately
By: Jenny Sugar