So after yesterday when I was thinking about recovery foods after running, I decided to dig out the article from “Women’s Running” magazine. I don’t normally keep magazines but I do sometimes cut out useful articles to keep. I think putting it on here will mean I can refer to it when I have forgotten. The list includes:
Flavoured milk; apparently it shows better muscle recovery than a specific sports drink (why oh why did I try that SIS banana stuff yesterday when I had Nesquick powder in the cupboard?).
Yoghurt; a 4;1 ratio of carbs and protein which apparently is ideal for recovery.
Cereal bars containing oats (hello Nak’d bars). I would not normally choose a conventional cereal bar as they have more sugar and less protein, but I suppose with milk or yoghurt alongside they would be ok.
Bananas! It recommends having it with milk or yoghurt, but I think they are so good as the carbohydrate is quickly released to boost your energy again. It is normally the only thing I fancy after a race. The thought of a banana was in my head after mile 10 of my half marathon!
Raisins; because of their carbohydrate level. I think that they would be ok after a short run but after a long run I would need a bigger snack than that!
Blackberries; they contain vitamins C and E to help muscles recover (again it is suggested to have them with greek yoghurt as on their own they would nbe providing carbs but little protein).
Nuts; lots of protein, fibre and vitamins E and B to help you recover. Maybe nuts with raisins would be a better combo as then you have carbs and protein together (like a punnet from a graze box).
They also suggest rice cakes with peanut butter (that magic 4;1 ratio again) but I do not like rice cakes- they stick to your tongue! Also pancakes and baked beans are suggested (no not together that would be gross!) but I would not go for any of those options.
So I am going to be good and refer to my list to see which foods work for me. I have often been having a banana along with a cereal bar and sometimes have a graze punnet (usually dried fruits with nuts) so I suppose I am naturally choosing some of those good foods.
Today I made another recipe from The Hummingbird Bakery book ; double chocolate cookies and I think this has to be the best ever recipe for double chocolate cookies! The recipe is mostly chocolate, which you melt with a teeny bit of butter, then you whisk eggs and sugar, mix with the chocolate mixture, stir in flour (I used wholegrain spelt flour again) and more chocolate chips (I included some white chocolate too). The mixture went really runny and spread all over the baking tray but when they came out they looked amazing- just like the picture. I always like it when a recipe turns out how it looks in the book- it shows that the recipe is easy to follow. They are very chocolatey, chewy and delicious. Yum yum yum.
I also had a walk to stretch my legs as they were feeling a little stiff this morning after yesterday. I might make some fudge to take to work, so if I do I will be sure to say how the recipe went.
Now am off to enjoy the rest of Sunday!