“We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are” ~ Alice May BrockYou hit your paces. Your splits are negative. You’re out there daily, sweating it out, doing the hard work to become a better, faster runner. After your workout, you stretch and foam roll to prepare your body for the next grueling workout you have in store. But wait! There’s more to recovery that stretching and foam rolling.
Recovery is just as important as the actual workout. To gain strength, speed, etc. muscles grow and become stronger when they are subjected to forces that create tiny tears in the muscle fibers. It’s during recovery that the body repairs these fibers and builds new blood vessels to the stressed area.
One of your first steps post workout should be to eat. For runs over 1 hour, you have about a 30 minute window to refuel to avoid insufficient glycogen stores for your next workout. Try to aim for the recommended 4 to 1 ratio of carbohydrates to protein in whatever you eat.
I like to recover with a smoothie. I usually don’t have much of an appetite after a hard workout or race but a smoothie is easy to get down. And it helps with re-hydrating the body too.
I recently started using turmeric more in my daily food consumption. Turmeric is full of curcumin, which is a powerful antioxidant. The curcumin helps to decrease inflammation, something runners produce a lot of with the stress of hard workouts.
Try this Mango Turmeric Smoothie to speed up the recovery process after your next hard workout.
Mango Turmeric Smoothie
2 Cup Frozen Cubed Mango
1 Frozen Banana
5.3 oz Stonyfield Plain Whole Milk Greek Yogurt
½ – 1 tsp Ground Turmeric
½ tsp Ground Ginger
1 Cup Milk of your choice (cow’s milk or non-dairy)
optional: 1 Serving of Vanilla Protein Powder of your choice (I used Bob’s Red Mill)
Place all ingredients in a high speed blender. Blend until smooth. Add more milk or nonp-dairy milk as needed for desired consistency. Pour into a glass and serve. Makes 2 smoothies.