Running is an exhilarating experience. It’s not only great for your physical health but also for your mental well-being. However, the post-run recovery phase is crucial and often overlooked. Even if you don’t feel hungry after a run, refueling your body is essential to aid recovery, replenish energy stores, and repair muscle tissue.
A little while ago, I wrote a post here on the Blog about what to eat after a run to ensure optimal recovery. If you haven’t read it yet, I recommend it.
It happens that sometimes, even if you’ve had your pre-race 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 race that you should not eat any food. Post-race nutrition 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 whey protein, 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.).
Practical example
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.
Let’s say that 30 minutes after a 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 banana, medium size
- 1 cup frozen strawberries
- 1 cup Non-fat Greek yogurt
- 1/2 cup water (100ml)
- 1 tbsp chia seeds
- 1 tbsp oats
- 25 grams vanilla or unflavored whey protein powder
Instructions
- Place all ingredients in a blender.
- Blend until smooth.
- Pour into a glass and enjoy immediately.
Notes
- 60g of Carbohydrates
- 38g of Protein
- 6g of Fats
Nutritional Benefits:
- Carbohydrates: Bananas and strawberries provide quick energy.
- Protein: Greek yogurt and whey protein aids 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.
Refueling after a run, even when you’re not hungry, is key to maintaining your energy 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 run, blend up one of these smoothies and sip your way to better recovery!
If you’ve just started running or already run and need a meal plan to improve your performance, my 30-Day Meal Plan could be perfect for you. Click here for more information. If you have any questions, please, contact me at: contact@anapaulaalonso.com.
