In the area of food and sport, we focus a lot of attention on recovery nutrition. I devoted an earlier post to what I call the 3, 4 Rule – 3 eating episodes within 4 hours of an intense workout or competition.

We can use both sport foods (things like bars, gels, sport drinks, etc.) and whole foods to repair damaged muscle tissue and replenish lost carbohydrates for maximal recovery. Sport foods are marketed for this purpose, but what whole foods fit the bill?

When I finish a long run in the heat of the summer, the last thing my body feels like doing is eating, so I try to start the recovery process with beverages that will not only aid in re-hydration but also promote muscle repair and replenish carbohydrates. A smoothie is one of my favorite options for incorporating fluid, carbohydrates and protein, and it is a versatile medium for blending lots favorite flavors.

The Basics:

• ½ c plain or vanilla yogurt (great source of carbohydrates and protein)
• ½ c skim milk / soy milk or orange juice
• 1 banana

What to add:

For a fruit smoothie, any kind of frozen fruit is a great addition (berries, strawberries, mangoes, peaches, etc.), and if you are using frozen fruit, there is no need to add ice. Experiment with your favorite combinations.

For a special treat, consider adding cocoa powder, peanut butter, or honey.

Make it a summer goal to focus on recovery nutrition and incorporate smoothies as a regular part of your training plan.

Send a recipe of your most delicious combination, and we will publish our favorite in an upcoming issue of ACCELERATE.

Happy Blending!