Post-Run Fuel: Dairy-Centric Fruit Smoothie

Post-workout fueling is easy to neglect with a busy schedule, so planning a couple of snacks ahead of time is a great way to make sure you’re refueling and ready to take on your day. This dairy-centric fruit smoothie is one of my favorites!

Post-run refueling basics

What and how much you eat post-workout will vary between individuals, but here are some general guidelines to get you started.

First, the goal of post-run fueling is to achieve the three “R’s”  restore glycogen levels, or the stored form of carbohydrate found in our muscles and liver, and repair muscles with protein, while rehydrating with fluids and electrolytes.

The ideal post run snack or meal has a 3:1 carbohydrate to protein ratio. Here are a few post-run snack ideas:

• cottage cheese + berries + slice of whole grain toast

• greek yogurt + granola + banana

• tuna + whole grain crackers + orange

Dairy-Centric Fruit Smoothie

Serving size: 1 smoothie

Ingredients:

• 1 cup 2% milk

• 6 frozen strawberries

• 1 banana

• 1 cup 2% greek yogurt

Directions:

• Add ingredients to blender

• Blend and serve