Eat Like a Champ: The Best Foods for Runners

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September 4th, 2012

TIME.com Original Article

Fueling your body before and after a strenuous workout is crucial for minimizing soreness and re-energizing your muscles. After a long training run or a high-intensity cardio day at the gym, your body is depleted of its stored energy, and your muscles need to replenish this glycogen as soon as possible in order to recover in time for your next workout. Eating snacks that combine protein and carbohydrates are best for nourishing your muscles the right way.

We asked fitness gurus Barbara Lewin, a registered dietitian and sports nutritionist who works with professional endurance athletes, and Jenny Hadfield, running and fitness expert and author of Running For Mortals, for their advice on the best pre- and post-workout snacks.

Post-Workout: Greek Yogurt Smoothie

Greek yogurt is high in protein and calcium. Add your favorite fruit to it in a blender (using frozen fruits makes it easier and faster to prepare) and you’ve got yourself a creamy shake. It’s great after a workout or as breakfast or an anytime snack. Here’s Lewin’s recipe for a post-run recovery smoothie:

Fruity Maple Refueler Shake
1/2 cup fat-free Greek yogurt
1 cup strawberries (or any berry or cut-up fruit)
frozen banana, cut in chunks
2 tablespoons maple syrup
4 oz cold water
Ice

Place all ingredients in blender and blend until completely smooth. Pour into glasses and sprinkle with nutmeg, if desired.

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