While carbs are the star of post long run recovery, studies show that female runners over 40 should also focus on protein following exercise. In fact, many experts including Dr. Stacy Sims, recommend 30-40 grams of protein within 45 minutes of finishing a workout.
My go-to breakfast is 3 eggs and oatmeal has a good amount of protein (about 26 if it’s a 1/2 cup oatmeal and 31 if its 1 cup), but for big workouts & long runs, I like to make a shake as soon as I get home, and THEN have a breakfast after my shower. If I don’t have my shake immediately following my workout, I will often drink it as a mid morning or mid-afternoon snack.
But protein isn’t the only reason I make that post workout shake – it’s also an opportunity get carbs, antioxidents & anti-inflammatory foods to boost the recovery process. Another reason – when you don’t eat enough calories, protein and fiber after a run, you can end up SUPER hungry later in the day.
And when that hunger hits on a Saturday afternoon/evening – you’re not too likely to make a healthy choice. This leads to poorer food choices, over-eating and potentially even binging. Which just adds more stress to your body to recover from.
Here’s what I recommend putting in a post run recovery shake:
- One scoop high quality protein powder (I prefer plant based). I recently switched to a new protein and am now using Legion’s Plant + Protein Powder. Legion’s products are all 100% natural with no artificial dyes or sweeteners, have the clinically effective distance of scientifically researched ingredients and are 3rd party tested (with an A rating, NO heavy metals, which is common in many grocery store protein powders). Legion’s motto is “You don’t need supplements, but the right ones can help” & I wholeheartedly agree. When they reached out to me to talk about becoming a sponsored athlete, I did a lot of research, tried the products myself and then was very excited to partner with them. If you want to try it yourself-use this link (search protein powder) & code FitFatale for 20% off your first order). The salted caramel is GREAT! Note, this is an affiliate link. I appreciate your support & reassure you that I will never share anything I don’t use myself and wholeheartedly believe would benefit you.
- Fruit – Banana, frozen berries, any fruit of choice. Your post workout shake also needs carbs! While I tend to also have a meal or snack with my shake, depending on timing, use this as an opportunity to get in carbohydrate, nutrients & fiber with fruit. Frozen berries have the added anti-inflammatory bonus which will help your body reactive positively to the stress of your workout.
- Leafy Greens – I usually throw a handful of spinach into my shake. I also try to have an arugula salad every day. Both spinach and arugula are highly anti-inflammatory & fight against free radicals, but also contain nitric oxide which studies show can reduce recovery time and improve athletic performance . (Sadly NO production by your body naturally decreases by 50% by age 40!)
- Creatine – 5mg of Legion Creatine. Creatine is the most widely studied & proven supplement. My run coach suggested I take it during marathon training because I complained of heavy legs. While it won’t directly make you a faster runner, it will help you build/retain muscle which will help you train harder and improve your muscular endurance. This scientific article illustrates the many benefits for creatine for pre and post-menopausal women. Again, it is NOT required & you will want to weigh pros and cons before taking it.
- 1 cup almond milk (or milk of choice) & ice. This all just takes a lot better when blended with milk, not water.
If you aren’t planning to have a meal or snack afterward, I’d recommend at least a full banana and possibly adding dates or another carbohydrate to re-stock glycogen stores.
I make my shake as soon as I get back from a run & drink a little before my shower and the rest as I’m getting ready. Then, depending on the day, I will have breakfast which will include more carbs – oatmeal or roast potatoes (on the weekend) with eggs.
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