Happy Friday! Let’s jump right into this week’s Fartlek Friday tip: Prep your post-run recovery food!
Prep Your Post-Run Recovery Food
How many times have you gotten back from a run tired, sore, starving, and sweaty? You can’t decide what to do first: stretch, shower, eat, or just lay on the floor. Whenever possible, I like to have something ready to go that I can eat (or drink) as soon as I get back from my run. I take a couple minutes to eat before jumping in the shower. (Then I try to get myself to foam roll at some point later in the day.)
So how do you prep your post-run recovery food? It can actually be really simple! Make extra of another meal/snack earlier in the week. For example, I might make a smoothie on Sunday, so I will make a really big one that I can drink on Monday and Tuesday after my workouts. I’ll drink my smoothie and then eat a regular breakfast a little later after I shower.
You can also do this with eggs. Make some extra and then after your run you can eat them on a piece of toast or English muffin. I also like to make batches of things like muffins or bars over the weekend that I can grab after a workout.
You may also like: Pre-Run Snack Ideas For Morning Runners
My favorite thing to have ready to go is a smoothie. I use frozen fruit, oats, liquid (OJ, milk, or just water), spinach, and protein powder. When I’m really rushed I even take it with me while I start getting ready for the day.
Here are some smoothie ideas I’ve shared in the past:
Ginger and Beet Anti-Inflammatory Smoothie
Tropical Green Smoothie Recipe
Matcha Berry Smoothie
Chocolate Peanut Butter Protein Smoothie
A Cold-Fighting Smoothie Recipe
Do you prep your post-run recovery food?
I’m linking up with My First 5K and More, Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and Zenaida for Fit Five Friday!
I have never been a smoothie gal. I guess I don’t like the extra fuss or mess…bad excuses, I know! I usually have granola bars or almonds on hand, so I grab something easy after my run/workout. I usually don’t eat a real breakfast until mid-morning, so that little snack is just enough to refuel and tide me over until the real meal.
I guess I just feel like smoothies are pretty easy to make, and just require cleaning out the blender! But they do take a couple extra minutes. I get starving if I don’t eat breakfast within an hour of finishing my workout.
I have never been a smoothie gal. I guess I don’t like the extra fuss or mess…bad excuses, I know! I usually have granola bars or almonds on hand, so I grab something easy after my run/workout. I usually don’t eat a real breakfast until mid-morning, so that little snack is just enough to refuel and tide me over until the real meal.
I have a protein drink after a run more than 6 miles. When it is less than that then I take a shower and then eat breakfast. I do like the idea of making a batch of smoothies or eggs to have ready.
Protein drinks are great and so easy to have after a workout!
I do not prep any pre or post workout food! BUT, I prep some things in general like I’ll make several servings of yoghurt and fruit or grill up several chicken breasts so I don’t have to fuss too much with my meals. It’s a great idea though to be sure you have something after a tough workout – so many times I’ve just reached for *whatever* and it likely wasn’t the best choice!
I just get so annoyed when I don’t have food ready to go. I never have the patience to make a full meal right away either!
I keep a couple of post-run breakfast items prepped ahead (egg cups and plantain protein pancakes) but it ever occurred to me to prep a smoothie ahead. I didn’t realize one would stay fresh in the fridge overnight.
I use a cup with a lid (like a shake bottle) so I can shake it up before pouring it into a glass. That seems to help. It’s probably not as good as having it fresh. You can also freeze smoothies and then let them sit in the fridge overnight.
I usually go for a glass of milk with chocolate protein powder it’s easy and quick. Never thought about premaking a smoothie!
Oh thats a great idea! I used to do chocolate milk after some of my runs but I haven’t done that in awhile.
The only thing I do is set up my coffee make so I just have to push the button, and it brews while I stretch! After my first cup, I make my breakfast. I seem to do better eating my fuel than drinking it but love smoothies as a snack.
Coffee is very important after a run! I treat my smoothies as a snack too. It just holds me over until I can make a full meal.
Often I just have a very small snack because I try to time my runs to end near a meal, although that doesn’t happen all the time.
Not a big fan of smoothies in Winter, but recovery hot chocolate is one of my go-tos. 🙂
Hot chocolate sounds amazing! Surprisingly, I don’t mind having a smoothie even when it’s cold out. Usually I give myself a few minutes to warm up a little before drinking it.
Not a big smoothie fan. I used to get the chocolate banana ones at Starbucks but they don’t have them anymore. My go to after a run is chocolate milk & I usually bring it to my long runs.
I think I am too rushed to ever pre-make anything. lol
Chocolate milk is so good! I need to start adding that back into my post-run snack rotation.
I must admit, I’m a bit of a chocolate milk fiend when it comes to a post-run recovery/treat 🙂
If it’s warmer, I’ll have a clear protein drink.
I used to drink chocolate milk after some of my runs, and I’m not sure why I stopped! I’ll need to add that back in.
I try to keep homemade protein bars on hand and will often grab chocolate almond milk as soon as I hit the door. I’m a fan of smoothies but had never thought of making them in batches – how long do you find they keep?
I think it depends on what you use in them. If I keep them simple with just fruit, water, and some protein powder they can last a few days. I just make sure to shake it up before I drink it. You could also freeze them if you want them to last longer!
I usually prep my smoothie before my pre-work run, so I can grab it and get ready to go to work. It’s really easy!
Yes, it’s such a time-saver!
I’m a big fan of having something ready to go after I get back from a run and I’ve found that the sooner I eat the better even though I don’t always feel like it in the moment. My quick go-to’s are protein bars after hard workouts or if I’m in a rush, or an English muffin with cheese and fruit. I also keep egg and black bean burritos in the freezer for days when I need more of a meal after my workout.
Those are great ideas! I also feel better if I eat right after my workout.
I am also on the chocolate milk bandwagon when it comes to recovery. I also love a burger – I’m anemic and really start craving that extra iron.
I also love a good burger after a long run! Since I run so early I don’t get to have one until later in the day.