My favourite way to refuel after a warm weather sweat is with a post run shake. Why? Shakes are a refreshing, and quick way to fuel post exercise (*place ingredients in blender. Push button. Voila!). Another bonus: Shakes are a fantastic opportunity to nourish your body with the quality nutrients it needs for overall health. I always add a hefty handful of kale and/or spinach, and ¼ tsp (1 mL) spirulina (*a blue green algae – found at health food stores. Warning: it smells like fish food. Ha!) to all my post run sips. It’s a super easy way to get my greens in on-the-go, not only for myself, but for my kids too. I put my blender to work daily for: post swim, basketball, and soccer practice refuelling.
*For additional nutrients, add a handful of kale and/or spinach, and ¼ tsp (1 mL) spirulina to each shake recipe.
*My post run shakes always start with Almond Fresh Beverage (*my personal favourite for shakes/smoothies is Almond Fresh Coconut Beverage). I use Almond Fresh Beverage for many applications in my daily meal prep: oatmeal, base for homemade pudding, in coffee/tea, a base for seafood chowders, and stews; and my boys love it straight up by the glass after a long day of learning, with a homemade cookie of course! Here are two tasty post run/exercise shakes featuring my favourite Almond beverage. www.almond-fresh.com
Apple-Maple-Rhubarb Post Run Shake
Sit back, relax, and refuel with a delicious post run shake featuring seasonal ingredients.
1 1/4 cup (310 mL) Almond Fresh Vanilla Almond Beverage
1/2 cup (125 mL) chopped frozen rhubarb
1/2 small McIntosh or Empire apple, chopped and frozen
1 tbsp (15 mL) maple syrup (*or agave nectar, or liquid honey)
1 scoop (35 g) vanilla flavoured protein powder
1 tsp (5 mL) chia seeds
1/4 tsp (1 mL) ground cinnamon
hefty pinch ground ginger
Garnish: 1 tsp (5 mL) maple flakes (*found at Bulk Barn), optional
Place all ingredients in blender and pulse until desired consistency. Pour into glass and garnish with maple flakes (*if using). Makes approx. 1 1/3 cups (325 mL).
Coconut Mocha Recovery Shake
The beauty of this recipe is: it satisfies your sweet tooth, and is loaded with good for you grub. Refuel after a warm weather run with a coffee house inspired post workout shake.
3/4 cup (175 mL) Almond Fresh Coconut Almond Beverage
1/4 cup (60 mL) chilled brewed coffee (regular or decaf)
1/2 scoop (approx. 20 g) protein powder – chocolate or vanilla flavoured
1/2 banana, sliced and frozen
1 tbsp (15 mL) natural nut butter (peanut butter, almond butter or cashew butter)
2 tsp (10 mL) quality cocoa powder
1/2 tsp (2 mL) each; chia seeds and hemp seeds
Garnish: shredded toasted coconut, and very finely chopped 70% dark chocolate *approx. 1/2 tsp (2 mL) each
Place all ingredients in blender and pulse until desired consistency. Pour into glass and garnish with toasted coconut and chocolate. Makes approx. 1 ¼ cup (310 mL).
Charmaine Broughton-Dunn is a trained chef, cooking instructor, and food writer for a number of national publications. She is an avid runner (completing dozens of marathons and triathlons) and is a very proud ambassador of Mizuno Running. Charmaine has appeared on City Line, Toronto’s Breakfast Television and is a regular guest on Rogers Daytime sharing her love of food and cooking.
Most importantly; Charmaine is the mother of two active boys, Tyler & Colgan. Charmaine understands the importance of preparing healthy wholesome dishes all while keeping budget and time in mind. Follow Charmaine on twitter @runnercharb or on the Web: www.charmainebroughton.com