If you’ve put your body through a tough session or a longer race like a half or full marathon, there’s going to be a need for repair. Here are 7 post run recovery meals you can test out before race day.
Salmon Asparagus Egg Muffins
Mix 6 large eggs, ½ cup of cooked quinoa, 5oz can of salmon, chopped green onion and chopped cooked asparagus in a bowl. Divide the mixture in a greased muffin pan, add a cube of cream cheese to each muffin and bake until the eggs have set.
Banana and Chia Cake
Combine almond flour, tapioca flour, flaxseed meal, baking powder, salt and chia seeds together. In a separate bowl, combine mashed bananas, 2 eggs, vanilla extract, coconut milk and honey. Add wet mix to dry mix and stir to combine. Bake in a loaf pan for 30 minutes.
Pasta with pumpkin, chicken, caramelised onions and cherries
Roast diced butternut pumpkin and cook some pasta as per packet directions. In a pan, add sliced chicken sausages, dried cherries and broccoli florets. Deglaze the pan with a touch of apple cider vinegar. Combine pasta, pumpkin and chicken mixture and serve with parmesan.
Mexican stuffed peppers
Brown turkey mince, then combine with canned black beans, enchilada sauce, corn kernels, a dash of cumin and cheese. Divide mixture evenly between whole bell peppers (sliced cleanly at the top to create cups – remove all seeds). Bake in the oven for an hour for an energy packed post run recovery meal.
Make your own pizza
Grab premade pizza bases and add a high protein sauce like mashed black beans, or tomato paste. Add colourful fresh veg, lean meat and cheese if desired. Add in plenty of fresh herbs or spices to your post run recovery meal. Bake directly on the oven rack until crispy.
Overnight chia pudding
Combine skim milk, coconut milk, non-fat Greek yoghurt, ¼ cup chia seeds, vanilla extract, cinnamon and a single-serve probiotic drink. Refrigerate for 12 hours or overnight. The yoghurt and chia provide additional protein and the probiotics aid digestion.
Juice one lemon and one small washed and peeled beetroot. Add pomegranate juice and coconut water. Each ingredient combines to make a powerful post run recovery meal you can drink easily after the race.
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