Recovery time

Running distances over about 8 miles, at least for me, is pretty hard on the legs. I've learned that it's a good idea to help your muscles recover by eating or drinking something with carbs and protein as soon as possible after running to help speed up the process. I have been experimenting with lots of different recovery drinks and foods, and I thought I'd share some of the things that I've tried and liked.

Chocolate milk - Chocolate milk is said to have the perfect balance of carbs, proteins and fluids to aid recovery, and it tastes really good!! New shelf stable boxes make it easy to take along, but let's face it, warm chocolate milk after a run doesn't sound all that appetizing. I find it's a great choice, but only if you have the means to keep it nice and icy cold while you're running. Running from home, super. Running out in the middle of nowhere, unless you have a cooler of ice, maybe not the best option.

Slim Fast Chocolate Shake - The balance of carbs to proteins is a little off from milk, but these shakes still serve up a solid helping of both, without a lot of added fat or sugar. Plus, it helps to take the edge off the hunger if you've been on a really long run and come in starving. It helps keep me from grabbing empty calories after a run and allows me time to put together something more healthy and satisfying than whatever happens to be close and easy. It tastes pretty good, but again, it's one of those things that needs to be kept cold. REALLY cold. Even slightly room temperature and this one's gross. Another one for the cooler if you're not running at home.

Luna Chocolate Cherry Almond protein bar - Highly portable and pretty palatable, this one can go anywhere. Also not perfect in the carb/protein ratio, but still a decent option. I liked the flavor a lot. I did not like that it got too warm and the chocolatey coating it's in melted all over the place. A cooler isn't necessarily necessary, but in warmer temps, don't leave it in the hot car or lying around in the sun or you'll have a gooey mess.

Pomegranate juice - The antioxidant properties of juices like blueberry, cherry and especially pomegranate juice have been shown in studies to reduce post workout soreness. I've tried POM Wonderful juice, and it did seem to help. It tastes pretty good, too, if you like the tartness. Better cold in the cooler, but works at room temp, too. A friend of mine turns hers into pomegranate tea by heating it up. A hot car would probably have the same effect!

Once you get home, you can whip together a good meal with a nice balance of carbs, protein and a little fat. Here are a couple I've tried and liked:

Huevos Rancheros (thanks to Active.com for this recipe!)
Serves 2

1 can non-fat refried beans
1 can diced tomatoes, drained
4 oz. can diced green chilies
1 clove garlic, minced
Four eggs
Cooking spray
Two flour tortillas
1 cup shredded monterey jack cheese
Plain, non-fat yogurt or low-fat sour cream
Salsa
Chopped cilantro

Mix cans of beans, tomatoes, and chilies in a small saucepan over medium heat. Add garlic and bring to a simmer. Simmer for at least five minutes. Fry eggs to taste in a nonstick skillet using cooking spray. While the eggs are cooking, place half of the cheese on each tortilla and broil until melted. Set each tortilla on a plate. Spread about one-third to one-half of the bean mixture on each tortilla. Place eggs on bean layer, and top as desired with yogurt, salsa and chopped cilantro.


Favorite breakfast omelet (my own recipe!)
Serves 1


1 cup baby spinach
¼ cup chopped tomato
1 tablespoon feta cheese
2 eggs
salt and pepper to taste
In a bowl, scramble eggs, salt, pepper and feta. Set aside. In a non-stick pan over medium heat, add spinach and tomato. Pour egg mixture over the top. Cook slowly, solidifying the eggs but not browning them. It should take about 4-5 minutes. You can serve as an omelet, scramble, or in a tortilla for a breakfast taco! Have a banana with it and you've got a great recovery meal.