Here are some nutritious post-run refuel ideas:
Banana and nut butter
Bananas are a great source of potassium, an electrolyte that is often depleted during long runs. They also provide a good dose of carbohydrates and protein, with 2 tablespoons of peanut or other nut butter supplying about 8 grams of protein.
A cup of plain nonfat Greek yogurt packs in nearly 25 grams of protein. Top 1 cup of yogurt with a handful of berries and a drizzle of honey.
Tart Cherry Smoothie
Tart cherry juice has been found to speed muscle recovery and lower levels of inflammation. Blend 1 cup of tart cherries (or 8 ounces of juice) with 1 cup of plain nonfat Greek yogurt and a fresh or frozen banana.
Chicken Pasta with Butternut Squash and Tart Cherries
This recipe is a balance of protein, carbs and anti-inflammatory foods. You can easily make it in advance and eat it left over all week.
- 1 butternut squash, peeled, seeded and diced
- 12 ounces protein or whole grain pasta
- ½ onion, diced
- 1 lb. grilled (or cooked) chicken breasts cut in slices
- ½ cup dried tart cherries
- 2 tablespoons apple cider vinegar
- 2 cups broccoli florets
- 1/3 cup shredded parmesan cheese
- 3 tablespoons extra virgin olive oil
- salt and pepper to taste
- Preheat oven to 425 degrees. Arrange butternut squash on baking sheet. Drizzle with a tablespoon of olive oil and sprinkle with salt and pepper. Roast in oven for 30 minutes.
- Cook pasta according to package directions. Rinse and drain cooked pasta with cold water.
- In skillet, heat a tablespoon of olive oil over medium heat and sauté onions until golden brown.
- Stir in chicken and tart cherries with apple cider vinegar to deglaze the pan.
- Stir in broccoli and continue to cook until broccoli is tender; remove from heat.
- In large bowl, combine pasta with chicken mixture, roasted butternut squash, and a tablespoon of olive oil. Season with salt and pepper to taste. Top with Parmesan cheese.
By Sarah Haas. Sarah is a women’s weight loss and fitness coach, integrative nutrition health coach, certified personal trainer, and diabetes expert. Sarah has a passion for empowering busy women to find body love and get their swagger on.