3 Great After Workout Protein and Carb Drinks for Runners!

LONG RUNS require quick replenishment of CARBS and PROTEIN!

A ratio of 4:1, carbs to protein is perfect!

1. CHOCOLATE ALMOND MILK is an excellent and delicious option!

If you're looking for something new, try this REFRESHING, NUTRITIOUS, and SIMPLE alternative!

2. Plain non-dairy KEFIR and 100% JUICE! Use equal parts juice and non-dairy kefir.  More about Probiotic Power!

I just love Mango juice blend from Costco! Any juice will work!


3. COMBINE SOY MILK AND JUICE -- orange juice and milk may sound strange, but think CREAMSICLE, or just a good old SMOOTHIE you make at home, or buy at the mall!

For this the ratio is closer to 2/3 c juice per cup milk.

By the way, SMOOTHIES are great options, but you want to get something in your muscles FAST! The sooner you take it, the more your muscles can use it to replenish glycogen (the first 30-min post-exercise are key!). Smoothies just take a little time, so hurry!

If you're quick about it, there is always the 3-ingredient Super Shake!


The carbs will replace glycogen stores that you used while exercising.
The protein will help repair any muscle damage that occurred, as well as boost immunity, and rehydration.

REHYDRATION is also important after endurance exercise such as running, as well as ANY exercise you do that is high intensity and gets you really sweaty!  So the above drinks replenish carbs, protein, and fluids all at once!


In general, you want to aim for half of your weight in carbohydrate grams.

For example, if you weigh 120 lb, you should consume 60 g carbs and 15 g protein within 30 minutes after you finish your long run or other endurance activity. For up to 2 hours, your muscles are more accepting of the carbs you consume. After that, a much lower fraction of the carbs you eat will go to your muscle glycogen supply.

For some quick tips for carbs and fluids DURING a long run, or race, click HERE!


WHAT DO YOU THINK? Can you eat right after you run or exercise? What is your favorite post-workout meal?

3-Ingredient Super-Shake!

3-Ingredient Super-Shake

1 c almond milk (substitute non-dairy kefir* or other non-dairy milk)
¼ c chia seeds (read about healthy fat!)
1 c berries
Optional: 1/4 c unsweetened cocoa (click here for more chocolate and berry treats!)
Blend and enjoy! *I haven't ever made my own non-dairy kefir, but here is a link if you want to try!

KEFIR is awesome! It has lots of vitamins, minerals, and protein! The best part-- it's loaded with HEALTHY BACTERIA! Have you heard of the health benefits of yogurt? Immunity, digestive, vaginal, and bladder health, and much more -- read here! Well, kefir can provide “yogurt benefits” much more POTENTLY, since it contains many different cultures, while some yogurts only offer one!

CHIA seeds are awesome! Jam-packed with nutrients and used for 1000s of years as a sports and energy staple! The coolest nutrition it provides is omega-3 fat: the thing that is so great about FISH, AND a nutrient in which 98% of the American population is deficient!   The seeds are teeny tiny, super cute, and you can add them to just about any food! This of course could be a whole other post too, but for now, just read this great article if you want to know more about chia! And/or read this book: Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Ever Seen by Christopher McGougall.

BERRIES are awesome! Full of ANTIOXIDANTS (a bit more here under #3), vitamins, sweetness, and flavor! You’ve probably heard all about them. They help your brain keep working well, and keep the cancer away! You can get them frozen and organic at Costco, for a fraction of the cost at another grocer, and frozen makes this drink really like a dessert! You can even eat it with a spoon if you eat quickly!
 

 

 

The finished product!

A very happy and satisfied taster!

 

TELL ME IN A COMMENT! Do you make smoothies? Do you add sugar/honey/juice? Have you tried skipping those sweeteners? What is your favorite flavor? What about adding veggies? Other powders, flax, wheat bran, powdered milk? Nuts/nut butters?

Crazy for Kefir!

Kefir, along with plain Greek and regular yogurt, are AWESOME -- providing loads of HEALTHY BACTERIA (check out how VERY MUCH here!)! REMEMBER TO CHOOSE NON-DAIRY VERSIONS!


Kefir contains up to 10 different cultures! Plain regular, and often Greek yogurt contain up to 4 or 5 cultures.  This is important because healthy bacteria has to survive through the digestive system where harmful bacteria may be trying to crowd out the good stuff.  Unfortunately, flavored yogurts contain only 2 different bacteria strains...if only one strain is used, they should not be labeled "yogurt".

Did you know that the number of bacteria within your body outnumbers the trillions of your own cells that make up your body?! …by 10 times! So it’s a good idea to try to keep the good ones overpowering the bad, right?

If we consume many different strains (like we get from kefir, plain yogurt, and most Greek yogurt), we have a better chance of more strains surviving our digestion.

So how does this "good" bacteria help?

Benefits range from immunity to digestive health, from relieving constipation to treating irritable bowel disease (IBD), and these bacteria even PRODUCE vitamin K and a B-vitamin called biotin! Speaking of vitamin K, Kefir particularly is a rich source of vitamin K and calcium, two key nutrients in BONE health!

Many more reasons still, can you believe it?!

Good or healthy bacteria are also called PROBIOTICS, which are LIVE and ACTIVE CULTURES that grow and multiply once in our bodies to cause the above benefits!

Try this simple shake to get your kefir!

Try Jerusalem Artichoke Pasta for similar benefits!

WHAT DO YOU THINK?  Have you ever been to Turkey? That's where kefir originates, and where Dr Oz's parents are from!