After a sweaty run| you need to refuel and rehydrate fast. Whip up this quick coconut-water recovery smoothie from ultramarathoner Dean Karnazes| who is also a spokesman for ZICO. While Dean may be used to long runs| this low-calorie smoothie is also ideal for recovering after faster| shorter runs as well| which makes it perfect for 5K training. Packed with electrolytes| protein| and carbs| this mild-tasting smoothie is delicious without being overpowering.
“It’s probably my favorite recovery beverage|” said Dean| who recommends you opt for pure| unsweetened coconut water for the best balance of electrolytes and sugars.
12 ounces of pure| unsweetened coconut water1 banana1 tablespoon almond butter2 tablespoons plain nonfat Greek yogurtStevia or honey| to tasteIce| to preference