Morning Recovery Drink

My morning run is usually a 10 miler either on trails or roads – just a nice easy run. I do this run without any fuel so that my body becomes more efficient at converting fat into fuel. If you have glycogen (from sugar) available for fuel, your body will use it first. This is great for faster and shorter runs, but for ultrarunners, the body needs to be efficient at utilizing fat for fuel. If you always have available glycogen, your body will never have to use fat stores, and you will not be as efficient late in a long race when you are glycogen-depleted.

The caveat to this training techinique is that it is really important to refuel quickly when your run is over. Your recovery food/drink of choice should have a 4:1 ratio of carbs to protein. Now, my mornings are pretty hectic, as I’m sure are yours, so I really need something quick, but healthy. I have tried a lot of suggested recovery foods, including oatmeal, eggs and toast, bread with peanut butter, and leftover pizza 🙂 , but what works best for me, and is super quick, is a smoothie.

This is what I include:

1 banana
1/2 cup strawberries
1/2 cup blackberries
1/2 cup blueberries
1 cup lowfat vanilla yogurt
1 cup Naked Green Machine (creepy looking green drink that is loaded with fruits and veggies)
3 scoops vanilla whey protein powder

Now, this recipe clearly makes more than one smoothie. If my kids don’t want any, I just stick the carafe in the refrigerator and re-mix it later in the day for a second recovery drink. Totally quick. Totally healthy.

Happy Running!