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