Bananas are a fabulous snack both pre and post-running due to the carbs and sugars which are great for a readily available fuel source, and replenishing glycogen stores afterwards. The potassium in bananas may also help to reduce muscle cramps.
2. Whey or Pea Protein
Both whey and pea protein contain all nine essential amino acids which go a long ‘whey’ to aid muscle repair and recovery post-exercise (and no it doesn’t make you bulk up!). Whilst Pea Protein has a lower amino acid concentration than whey, it is a great plant-based alternative for ladies who don’t digest dairy or whey well as it is easily digested.
Avocados are a great way to assist lean muscle growth, full of good fats which are great for fighting inflammation and boosting the heart. They can also help to increase absorption of some antioxidants.
Milk is another great source of whey and casein protein as well as omega-3 fatty acids. Unpasteurised milk tends to contain more probiotics which boost the immune system.
These lovely little berries are full of antioxidants which assist in reducing inflammation, and can boost cardio and bone health.
Pineapple is also a great anti-inflammatory food containing bromelain which can reduce swelling, tenderness, and pain.
Runner’s Recovery Smoothie
This smoothie also makes a great breakfast idea which can be consumed on the run
1 C Milk (Dairy or non-dairy)
¼ C Pineapple
2 TBSP Avocado
1 scoop Nothing Naughty Vanilla or Chocolate Pea or Whey Protein
Blend all ingredients in a bullet or blender until well-combined. Drink straight away for maximum freshness!