After a long run, it’s crucial to refuel within 30 minutes so you can recover. However that doesn’t mean you should eat whatever comes first in sight.

You may be inclined to reach for burger and fries or a doughnut after a training session because you just completed an intense workout so why not “reward” yourself, right? Well NOT so right. While such meal provides calories, those are empty calories void of any nutrition — meaning you aren’t fueling your body with the very nutrients it needs to recover. Sure, there are 100 calories in two Oreo cookies, and the very same 100 calories in broccoli. But there’s a huge difference in the way they affect your appetite, your energy level, and not to mention your long-term health. What you eat after training is very important if you want to be able to recover fast so you can workout again tomorrow, the next day and so on, while also be in optimal health.

So what should you eat?

A quick, tasty smoothie will kick-start recovery. Smoothies are a great way for runners to meet nutrient needs, because it’s necessary to quickly consume a mix of carbs and protein for muscle repair.

By blending your own smoothie with your choice of ingredients, you can make flavorful smoothies packed with nutrition and  a perfect balance of carbs, protein, fiber, and healthy fats.

Here is one EVERYONE loves. Not only is it beneficial for athletes, but tastes like dessert! Try it for yourself.

Carrot Cake Smoothie

Ingredients:

• 3 stalks of celery
• 3 carrots
• 1/2 inch fresh ginger root
• 1 young coconut (you’ll need the coconut water + the coconut meat)
• 1 Tbsp Maca (optional but highly beneficial)
• 1 Tbsp shredded coconut (optional)

Instructions:

Place all ingredients in Vitamix or other high-speed blender, and blend on high until rich and creamy

Pour into a glass and enjoy!

What makes this a great postrun recovery smoothie?

Carrots are rich in antioxidants and vitamin A, which helps boost the immune system. Fresh ginger adds a peppery flavor that reduces postexercise inflammation. Coconut adds a creamy texture and healthy fats. It contains medium-chain triglycerides which are a type of fat but act more like a carbohydrate, giving you energy straight away. Celery is acts as the perfect post-workout tonic as it replaces lost electrolytes and rehydrates the body with its rich minerals. Maca assists with rejuvenation of your adrenal glands and helps to curtain the stress effects of training as well as everyday stress. Maca is a root vegetable native to the high Andies of Peru. It is thought to have medicinal properties. Gelatinization of the root removes the hard to digest component, so if possible, select the gelatinized form for maximum results. Maca can be found in most health food stores.

Lots of love, Elena