Post-Run Protein Shakes

After a tough run it’s a good idea to replenish your protein and carbohydrate stores. Carbohydrates will facilitate muscle repair and protein will facilitate muscle glycogen replenishment after exercise (Fitzgerald). Ideally, you should try to get your nutrients within 30 minutes of finishing your run, the first 15 minutes are the optimal window to do this.

Chocolate Banana Protein Shake

Ingredients & Instructions:
1 to 2 scoops of chocolate protein powder
6 to 8 ounces of water
4 to 6 ice cubes
1 banana
8 strawberries (optional)

Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Check out this article in Running Times which discusses post-run recovery and protein – Post-Run Recovery Starts with Protein

Fitzgerald, Matt. Performance Nutrition For Runners. Rodale, 2006.