Easy Snack Idea to have after running. Muscle glycogen is key for endurance exercise (it’s your muscles’ energy). And after a hard run or workout you need to replenish this to help your body recover and be ready for your next run. Many studies have shown eating carbohydrates and protein immediately after a hard workout (within 30 minutes) can help you recover faster. (Ivy, JL 1998)

But… sometimes I’m not hungry after running (especially on hot days), but I am thirsty. So, I make a smoothie that’s packed with carbs and protein to sip while I “stretch” (read as: scroll Insta on my phone). This Chocolate Covered Strawberry Smoothie is a great option to have after a run because it has that combo of carbs & 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 chocolate protein powder
• 1 cup coconut water or your favorite milk
• ice

Directions:

Blend all ingredients thoroughly. I blend most smoothies (especially ones with protein powder) two times to make it extra creamy and fluffy.

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

Enjoy!

References:

Ivy JL. Glycogen Resynthesis After Exercise: Effect Of Carbohydrate Intake. Int J Sports Med. 1998

Kumar V, Atherton P, Smith K, Rennie MJ. Human muscle protein synthesis and breakdown during and after exercise. J Appl Physiol. 2009

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