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.
3 ounces nonfat plain Greek yogurt 1 banana 1/2 cup blueberries 1/2 cup strawberries 1/2 cup raspberries 1/2 cup chocolate milk 1/2 cup water