Fueling for Recovery plus a Recovery Smoothie Recipe

This post and giveaway are sponsored by Amazing Grass through my association with Fit Approach. All opinions are my own.

Last week I shared general tips for marathon recovery. Today, the last day of the Running Coaches’ Corner Nutrition month, I want to expand more on fueling for recovery. Along with actual rest, eating properly, both during training and after an event is the most important thing that will help your recovery.

Fueling for Recovery: Immediately After Your Race or Workout

As I mentioned last week, recovery begins the minute you cross the finish line (or finish your workout). It is important to begin to replenish carbohydrates as soon as possible, so using a recovery drink with the right ratio of carbs to protein can be very helpful (it will also help with rehydration).  In general, that ratio is 4:1 carbohydrates to protein.

Fueling for Recovery: What to Eat Post-Race/Workout

Long runs and races break down muscle and tissue, so fueling for recovery is especially important throughout the day of your race or tough workout. Your meals should have a lot of carbohydrates like fruits and vegetables, and plenty of protein. The fruits and vegetables contain antioxidants that will help rebuild your immune system and electrolytes that will help with rehydration. Protein is needed to help rebuild your muscle.

I have found that drinking a protein smoothie after training or racing is a great way to get all of my nutritional needs for recovery. I was sent Amazing Grass Protein Superfood, and I’ve found that it is not only delicious, it also provides  the plant-based protein that I need and has organic greens, fruits, and vegetables. It’s a meal in a glass! And it makes me feel amazing..every day!

After a tough workout, it takes a while for me to feel like eating solid food. That is why Amazing Grass has provided a great alternative that I can enjoy, keep down (sorry..TMI), and know that I am fueling for recovery. Each serving has 20 grams of plant-based protein, seven servings of alkalizing greens, and two servings of fruits and vegetables. It actually helps calm my stomach so that I will actually be able to eat my next meal.

 

Because you want to replenish your carbohydrate stores and continue to rebuild muscle, that next meal, whether it is lunch or dinner, should contain several ounces of lean protein, and plenty of fruits and vegetables.  Make sure your fruits and veggies are nutrient rich so that they will provide antioxidants, vitamins, and minerals to help with your recovery. Choose foods like blueberries (antioxidants, Vitamins C and K, manganese, fiber), sweet potatoes (Vitamins B-6, C, magnesium, potassium, iron), dark greens (quercetin (anti-inflammatory), Vitamins A, C and K, calcium, iron and much more).

The Next Day and Beyond

Fueling for recovery extends beyond the day of your race. Food is your fuel that feeds your engine, so eating high quality, nutrient-rich food should be a priority. Each meal should contain some fruits and vegetables. While your protein needs may not be as high on a daily basis, consuming lean protein is important for continued muscle repair. And don’t forget healthy fats, such as those from avocados (Vitamins K, B-6, B-5, E, and C, and are high in monounsaturated oleic acid, a “heart-healthy” fatty acid, and can help reduce inflammation) and cashews (copper, magnesium, and they also contain heart-protective monounsaturated fats).

I find that when I bring an Amazing Grass Smoothie with me to work it keeps me fueled, energetic, and feeling amazing throughout the morning. In addition to 20 grams of plant-based protein (from an organic blend of chia, pea, quinoa, and hemp proteins), it also has 3 grams of fiber, 2.5 grams of unsaturated fat, and less than one gram of sugar.

 

Here is my easy recipe for a super recovery smoothie with Amazing Grass Protein Superfood. This is what I drink following a race or tough workout. It not only has all the goodness of Amazing Grass, I add a blend blueberries, blackberries, and raspberries, bananas (because I need bananas in my smoothies. Plus they’re a great source of potassium and many other minerals, Vitamins B-6 and C, and they help with digestion ), and pineapple (which adds vitamin C, many minerals, and a touch of tropical sweetness). Finally, I add just a touch of turmeric, a spice that is known for its anti-inflammatory benefits.

Amazing Grass Recovery Smoothie

Finally, just remember that the days of runners refueling with burgers, fries and beers are if not long gone, certainly not your best option if you want to successfully fuel your recovery. (For the record, I have been known to enjoy a (veggie) burger after a race, but I know that is a treat, not a lifestyle.)

Enter to win an Amazing Grass Protein Superfood (the winner can select their flavor) by using the Rafflecopter below. In the meantime (or if you can’t wait), save 30% on your purchase with the code SWEATPINKDebbie16. This is a one-time use code, good through May 31, 2016. You will need to register on the website.

a Rafflecopter giveaway

Disclaimer: I am not a registered dietician or a nutritionist. This information is based on my personal experience and research. I’m not making any dietary recommendations. For that, please see an RD.

Now It’s Time for the Running Coaches’ Corner!

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Sunday Blog Hop with Jenn
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