How To Fuel Your Running (Part 3)

It’s an appropriate day to be sharing my thoughts on Post-Run Fuel, as I’ll be taking my own advice this evening. I don’t typically run long during the week, but with this weekend’s festivities and a failed long run last weekend, it was time to get creative.

I hadn’t really shared much about my long run this past weekend, but if you follow me on twitter you probably know things didn’t go as planned. I think I got a little over-ambitious last week with adding in a little BodyRock and stepping up the intensity of my TRX workouts, which left me with tired legs on Sunday. We all make mistakes! So, instead of risking an injury, I stopped very short of my planned distance and spent several hours sulking.

After I returned to my senses, I made a new plan, which included a 20 mile run from work to home tonight! Sounds like fun, right?! My bags are packed and I’ll be ducking out of work a little earlier than usual to hit the pavement. I’ve run from home to work a few times, but it will be interesting to see how the route is in reverse. Wish me luck!!

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Okay – enough about me, let’s get back to the final post in this Running Fuel Series! In case you’ve missed the first two posts in this series:

• Part 1: Pre-Run Fuel
• Part 2: Running Fuel

Post-Run Fuel

After workouts of less than 90 minutes, something as simple as chocolate almond milk is all I need. For longer workouts, I am looking for something a little more substantial to replace lost fluids, top off glycogen stores, and a little protein to help repair my tired muscles. In most cases, a smoothie is my go-to treat, adjusting the flavors to match what I’m in the mood for.

After many long runs, I made a basic chocolate-banana smoothie:

• 1 cup almond milk
• 1 banana
• 1 tablespoon peanut butter
• 1 heaping tablespoon ground flaxseeds
• 1 serving chocolate protein powder (I use Sun Warrior or Vega)
• 4-6 ice cubes

This is a pretty filling smoothie, so it keeps me satisfied for a while after my run. Of course you could add strawberries, raisins, dates, or whatever else you have that sounds tasty to mix up the flavors easily.

I have a hard time eating anything solid for at least an hour after a long or hard workout. This actually makes the post-race treats at most races completely wasted on me. Smoothies are liquid energy that I can stomach, which is why it’s my recovery “food” of choice.

What’s your favorite post-run fuel? Have a favorite recovery food recipe to share – link up in the comments!

Once I’ve refueled and am ready for something more solid, I try to make my next meal very nutritious and healthy – really topping off my reserves and allowing my body to have everything it needs. Green salads (most likely kale, in my case), Miso Soup, maybe a Blackberry-Chocolate Stuffed Muffin? Okay, maybe that muffin isn’t exactly health food, but it would sure taste good! ;)

***Don’t forget to enter my giveaway for a bottle of  Madagascar Bourbon Pure Vanilla! – entries accepted through Saturday. You can get an extra bonus entry every day by tweeting about the giveaway too! ***

Tagged as: fuel, nutrition, recovery, tips