Hello Runner,
How's it going? I hope everything is fine!
I started the week with a nasty cold. I took the opportunity to rest and slow down the pace of my runs. The most important thing was not to stop. Apart from that, lots of studying and work!
In my last email, I talked about post-race nutrition. And I emphasized the importance of recovery.
It happens that sometimes, even if you’ve had your pre-run meal or snack, you may not feel hungry after a competition or workout. This has happened to me, it happens to many runners, and it could happen to you!
It’s not because you’re not hungry after a long run that you should not eat any food. Post-run nutrition (especially after a long run) is very important and should not be neglected.
One of the best and most practical ways to refuel is with a smoothie. Smoothies are quick to make, easy to digest, and can be packed with the nutrients your body needs. They are especially beneficial when you’re not feeling hungry because they are more like a drink than a meal, making them easier to consume.
Why Smoothies Are Great Post-Run Snacks
Convenience: Smoothies can be whipped up in minutes and taken on the go, making them perfect for those with busy schedules.
Digestibility: After a run, your digestive system might not be ready for a heavy meal. Smoothies are easier to digest, allowing your body to absorb nutrients quickly.
Nutrient-Dense: A well-crafted smoothie can provide a balanced mix of carbohydrates, proteins, and vitamins that are essential for recovery.
Essential Components of a Post-Run Smoothie
→ Carbohydrates: To replenish glycogen stores depleted during your run.
As carbohydrates, you can choose fruits, honey, dates, agave syrup, and oats.
→ Protein: To repair and build muscle tissue.
For protein, you can choose protein powder, plant-based protein, milk, protein yogurt, Greek yogurt, and tofu.
→ Vitamins and Minerals: To support overall health and recovery.
For vitamins and minerals, fruits and vegetables (spinach, kale, cucumber, etc.).
Remember that you can measure the foods, and add more of some and less of others, depending on the amount of protein and carbohydrates you need post-race.
Practical example
Let’s say that 20-30 minutes after a long run, you prepare a smoothie with a carbohydrate/protein ratio of 2:1.
Let’s consider 0.8g of carbohydrate/kg of body weight and 0.4g of protein/kg of body weight.
A 75kg athlete could add 60g of carbohydrates and 30g of protein to this smoothie. But what would that look like in real life? See the recipe below.
No Hunger Recovery Smoothie
Ingredients:
1 medium banana
1 cup frozen strawberries
1 cup (125g) Greek yogurt
1/2 (100ml) cup water
1 tablespoon chia seeds
1 tablespoon oats
25g of vanilla or unflavored protein powder
Directions:
Place all ingredients in a blender.
Blend until smooth.
Pour into a glass and enjoy immediately.
Nutritional Benefits:
Carbohydrates: Bananas and strawberries provide quick energy.
Protein: Greek yogurt and whey protein aid muscle repair.
Vitamins: Strawberries are rich in vitamin C, which helps in recovery and reduces inflammation. Bananas are rich in potassium and magnesium, which help with muscle function, prevent cramps, and help with hydration.
This recipe has a total of:
– 60g of Carbohydrates
– 38g of Protein
– 6g of Fats
Gif by begbuddy on Giphy
Refueling after a long run, even when you’re not hungry, is key to replenishing your glycogen levels and aiding muscle recovery.
Smoothies are an excellent option because they are easy to make, digest, and customize according to your nutritional needs. So, next time you finish a long run, blend up one of these smoothies and sip your way to better recovery!
Any questions or something you would like to share, drop me an email.
Here’s to health and good runs ⚡️
Ana Paula Alonso