Do you work out? Exercise? Push your body outside its comfort zone? I hope so! I’ve always exercised and Ashtanga yoga is a huge part of my life but recently something a lot more interesting happened.
I started running with my husband on January 1st. Running as in putting on shoes and going outside not to drive anywhere or to walk but to run for long minutes at a time. We went through the wonderful program of Couch-to-5K which works brilliantly. In just under 8 weeks, we ran our first official 5k while on vacation in Hawaii. I finished it under 32 minutes without stopping once. We are still in awe of how we have become, (gasp) runners! We now go out and run a 5k around the trail at least twice and on average three times a week.
One of the big joys of running is what comes after: Deep stretches – don’t skip these! – and refuel and recharge. You need to replenish your body if you run more than 20 minutes with some serious hydration and nutrition, but you may also be tempted to eat junk food after running. Resist the temptation! You went through all of that hard work and your body is screaming for a powerhouse of nutrition.
Refuel and Recharge after a Run with a Smoothie
Instead, go for a refuel and recharge smoothie.
Here I am sharing my favorite smoothie recipe for runners. This is a great smoothie to make after a run and it will fill you up without making you feel heavy or fatigued as a big meal would. It will fuel your body with the good carbohydrates and protein that it needs in the right recommended ratio of 4-to-1 carbs to protein, and it will maximize your immune system while it helps you restore and rebuild your muscles.
Here’s my post-run recipe straight out of MyFitnessPal app. It shows you all the nutrition you are getting plus the correct ratio to refuel and recharge after a run:
Post-Run Refuel & Recharge Smoothie Recipe
I have put the recipe below so you can easily copy & paste it to your notepad or your iPhone for reference. Always be sure your freezer is well-stocked for smoothies.
Bobs Red Mill Gluten Free Quick Rolled Oats – Oatmeal, 1/4 cup
Frozen Blackberries 3/4-1 cup
Frozen Banana – Medium 7-8″,
Blue Diamond – Original Unsweet Almond Milk, 8 oz.
Fresh Ground Almond Butter, 2 Tablespoon
Raw Spinach Leaves, 1.5-2 cups
Instructions: Soak your oats in your almond milk in the fridge for 4-6 hours. Then pour that into a blender along with the rest of your ingredients and blend until smooth and creamy. Enjoy!
For free juicing and smoothie tips, hop on the list below: