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
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!