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Post-Race Chocolate Covered Strawberry Smoothie Recipe » Simple and healthy recipe! ✅

Easy snack idea to take after the race. Muscle glycogen is the key to endurance exercise (it’s the energy for your muscles). And after a strenuous run or workout, you need to replenish it to help your body recover and be ready for your next run. Many studies have shown that eating carbohydrates and protein right after an intense workout (within 30 minutes) can help you recover faster. (Ivy, J. L. 1998)

But…sometimes I’m not hungry after running (especially on hot days), but I’m thirsty. Then I make a carb- and protein-rich smoothie to drink while I “stretch” (read how: swipe Insta on my phone). This Chocolate Covered Strawberry Smoothie is a great post-run option because it has that combination of carbs and protein. And it’s a great option to have any other time because it’s delicious!

  • 1 cup frozen strawberries
  • 1 banana (fresh or frozen)
  • 1 scoop of chocolate protein powder
  • 1 cup of coconut water or your favorite milk
  • Ice

Indications:

Mix well all the ingredients. I blend most shakes (especially those with protein powder) twice to make them creamier and fluffier.

Add more ice for a thicker shake. Add more coconut water for a thinner consistency.

To a good time!

References:

Ivy JL. Glycogen resynthesis after exercise: effect of carbohydrate intake. Int J Sport Med. 1998

Kumar V, Atherton P, Smith K, Rennie MJ. Synthesis and degradation of human muscle proteins during and after exercise. J Appl Physiol. 2009

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