Nutrition

NUTRITION RECOVERY Smoothies are a great way to recover from a hot summer run

Optimal nutrition is key for a successful run during any season, but during the summer months, runners are faced with training in higher temperatures and humidity. Establishing a proper hydration plan that includes adequate fluid and electrolytes is necessary to prevent heat related illness and unwanted weight fluctuations. In sports nutrition practice, it is common to check body weights prior to training and then during the post training recovery period. Runners and other athletes who lose weight after exercise are advised to consume fluids to avoid dehydration and replace losses from sweat (1). The general rule of thumb is that for every pound lost during exercise, a minimum of 16 fluid ounces should be consumed. For example, a 150 pound runner (68 kg) who weighs in at 147 pounds (66.8 kg) post run, should consume a minimum of 48 fluid ounces (about six cups) to replace fluid and sweat electrolyte losses.

To help sustain fluid and electrolyte balance during endurance exercise, some runners consume sports beverages containing carbohydrates and electrolytes including sodium and potassium. During the post exercise period however, when electrolyte, fluid, carbohydrate and protein intake is necessary to replenish stores and repair muscle tissue, many athletes get bored with water and are not immediately hungry for a well-balanced meal. If you do not experience hunger or thirst shortly after your run, you may want to consider trying a smoothie.

Smoothies are a great way to recover from a run and they can be made with nutrient dense ingredients such as spinach, kale, avocado, protein powder, berries, etc. If you suffer from lactose intolerance or are sensitive to dairy, you can use alternate sources of milk as your base and then add your favorite protein powder. In terms of protein powder, whey proteins tend to be superior because they are rapidly digested and absorbed and help you recover from your workout faster. However, if you are sensitive to whey, many plant proteins exist

BY RENEE KORCZAK

in the market place and can be substituted for whey.

Here are some new smoothie recipes that I’ve recently experimented with in my kitchen. To make smoothies in batches to help prepare for a busy week, remember to adjust your portions accordingly. Enjoy!

Spinach Apple Smoothie

Serving Size 8 fluid ounces Serves 1 Ingredients 1 cup baby spinach 1 small apple diced (your choice) *Green apples and Pink Lady apples work great in this recipe 1 small ripe banana 1 cup water ½ cup ice 20 grams of protein powder (your choice) *Depending on the brand of protein powder that you buy, this can be 1 or 2 scoops or 1 individual packet of powder, see the nutrition facts label on your powder to help guide you

Directions: Clean the spinach and apple, then dice your apple into small cubes. Place all smoothie ingredients into a blender and blend until all ingredients are evenly processed. Enjoy!

Blueberry Chocolate Almond Milk Smoothie

Serving Size 8 fluid ounces Serves 1 Ingredients ½ cup frozen blueberries (fresh blueberries work, too) 1 small ripe banana 1 teaspoon cinnamon 1 Tablespoon honey 1 Tablespoon natural peanut butter ½ cup water 1 cup chocolate almond milk 20 grams protein powder(your choice) *Depending on the brand of protein powder that you buy, this can be 1 or 2 scoops or 1 individual packet of powder, see the nutrition facts label on your powder to help guide you

Directions: Place all smoothie ingredients into a blender and blend until all ingredients are evenly processed. Enjoy!

Choco-Strawberry Smoothie

Serving Size 8 fluid ounces Serves 1 Ingredients 1/2 cup fresh strawberries diced 20 grams chocolate protein powder 1 cup plain almond milk *Regular skim milk or lactose-free milk also works in this recipe

Directions: Place all smoothie ingredients into a blender and blend until all ingredients are evenly processed. Enjoy!

Reference: Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the American Dietetic Association 2009;509-527.