Tag Archives: recovery drink

Nutrition for Runners: Recovery Smoothie

Tonight I thought I would share a recipe I came up with myself, my choice of recovery smoothie after a hard run or strength workout.

It is pretty basic and simple to make but works for me. Our blender has been getting regular use since I started this training cycle.

You only need a handful of ingredients to make this. I use the following ingredients to make it:

– 1-1.5 cups of almond milk, vanilla or chocolate.
– a scoop of protein powder.
– 1 tsp of glutamine powder
– 1 tsp of pomegranate powder
– 1 tsp of cinnamon
– 1/2 cup of frozen berries – tonight I used mixed berries, strawberries are also a good option.

Nutrition for Runners: Peanut Butter Recovery Smoothie

I find making smoothies a great way to make a recovery drink with protein following a long run. This past weekend, after my latest 30 km run, I came up with the following smoothie since we did not have any frozen fruit left to use and I had to use other ingredients.

It was easy to make. All I needed was 2 cups of milk, 1/4 cup of peanut butter, 3 tablespoons of honey, 1 scoop of protein powder, a handful of ice cubes and a touch of left over chocolate sauce we had from a fruit tray.

I was quite pleased with the result. It certainly tasted good after a long run.