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 afterwards| 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 quickly| 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 is a combination 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 post-run recovery smoothie instead. It’s made with Greek yogurt and chocolate milk to offer muscle-building protein. The chocolate in the milk and banana 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. Keep reading to learn how to make this simple 350-calorie smoothie.
3 ounces nonfat plain Greek yogurt1 banana1/2 cup blueberries1/2 cup strawberries1/2 cup raspberries1/2 cup chocolate milk1/2 cup water