Summer runs have the potential to be both beneficial and harmful. The sunshine can be motivating. Yet, the heat might leave you feeling exhausted and dehydrated.
Fortunately, there are practical strategies we can use to stay safe during training and races in the heat and summer. I wrote a little more about this in another post here on the Blog. Click here to read it.
Returning to the subject of today’s post, there is a way to cool down, refuel, and recover – all in one delicious package: Fruit popsicles with electrolytes!
But before I get to the recipe, I want to emphasize the importance of post-race nutrition and electrolytes for athletes.
Why Post-Run Nutrition Matters
Running depletes your glycogen (carbohydrate that was consumed and stored in the muscle) stores, breaks down muscular tissue, and causes mild dehydration. This process causes our bodies to become fatigued and depleted. This is where refueling and recovery come in to restore balance and provide the basis for fitness gains.
Prioritizing nutrition for recovery will improve your athletic performance. Also, it will boost your daily energy levels and prepare you for the next scheduled workout session.
Refueling after a workout involves eating both carbohydrates and protein. The two macronutrients with essential roles in recovery. Carbohydrates are the principal energy source for endurance sports. While protein promotes muscle repair and growth.
The carbohydrate/protein ratio should be 2:1 or even 3:1. If the race was extremely intense, you could consider a ratio of up to 4:1, but this should be assessed individually.
Hydration and Electrolytes
Rehydration is also essential for recuperation. Endurance sports involve significant fluid loss via sweating, which can lead to dehydration.
The four main electrolytes lost through sweat are sodium, magnesium, potassium, and calcium.
Electrolyte-rich fluids promote fluid balance. It also regulates body temperature and enhances nutrient transfer to muscles.
Runner Recovery Popsicle
Runner’s Recovery Popsicle
Equipment
- 1 Popsicle mold
Ingredients
- 2 cups Raw Melon
- 1 cup Low-fat Greek Yogurt
- 2 scoops Powdered Electrolytes I use from HSN (spanish brand)
Instructions
- Thoroughly blend all ingredients in a food processor or blender until well-mixed.
- Evenly divide popsicle mixture into reusable popsicle molds.
- Freeze overnight and enjoy!
Notes
- 5g of Carbs
- 3g of Protein
- 0g of Fat
Electrolyte popsicles are a great post-run reward that keeps you on track. They’re refreshing, delicious, and functional – the trifecta of a winning recovery strategy. Your athlete body will thank you!
There’s no one-size-fits-all approach to post-running nutrition during exercise. The recommendations I’ve provided here are based on long-standing research. If you want a personalized plan that meets your individual needs and workouts, contact me here.
