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Editor’s Corner: Post-Workout Fueling

Now that I’m nine weeks away from running Rite Aid Cleveland Marathon—you can follow my progress @JessieSebor—I’ve started to take my relationship with marathon training to the next level . . .

What do I love about marathon training?

Sore Legs

Long Runs

Smoothies!

Okay, I like working toward a goal, pushing my body and spending more time with my runner friends, but smoothies are definitely high on the top 20 list—we’re talking single digits.

While I’m not normally a fan of drinking my calories, when the training gets tough, refueling becomes increasingly crucial. Making poor nutrition choices post long run can lead to muscular fatigue for days. After tough workouts, I often struggle with nausea and eating is the last thing on my mind. In the past, I’ve been guilty of skipping my post-run snack (a horrible idea!), but this time around, I’ve found my savior in smoothies.

Lisa Moskovitz, RD, CPT, Manhattan-based sports nutritionist, says, “A 2:1 ratio of carbs to protein is the most effective ratio for repairing  muscles.” Smoothies are a great way to pack protein, carbs and extra hydration in an easy-to-digest snack—excellent for those of us with weak stomachs.

Here’s my recipe for the Perfect Post-Run Smoothie. . .

  • 1 cup Almond Milk (swap for regular moo juice if you prefer!)
  • ¼ cup Pomegranate Juice (studies show fruit-based antioxidants aid in recovery)
  • 1 Banana (carbs!)
  • ¼ cup Pasteurized Egg Whites (eggs are complete protein, and don’t worry—it’s safe)
  • ½ cup Ice Cubes

 

Place everything together in a blender and give it a whirl. Sip your shake with a side of water as you bask in your post-workout glow.

Yum

I like this shake so much, I’ve started making it for breakfast as well, swapping out the juice for 1 cup of baby spinach. The spinach is tasteless and gives the smoothie a Shamrock Shake-esque glow. In fact, I think I’ll make myself one tomorrow morning. Happy St. Patty’s everybody!

Magically delicious

I want to know, what are your favorite post-run treats?