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Since begining my half marathon training, ive tried and tested several post-run smoothie recipes. Here's one of my favourite:
Banana Almond shake ( this recipe is perfect after a very long run, and it could even be used on half marathon day)
Ingredients (makes 2 large glasses)300ml Milk50g Ground almonds2tbsp Honey1 ½ Bananas3tbsp Fat-free greek yoghurt2 drop Vanilla extract
Blend all ingredients together using a hand blender or food processor.
Banana almond shake
Why you should have it
The ground almonds contain muscle building protein and are rich in magnesium, which is good at relaxing and relieving stiff muscles. The yoghurt, besides being a good source of protein and calcium, is rich in B12, which is needed for muscle growth and appetite control. Honey contains quick-release carbs which helps the body refuel, and will also replenish reserves which have been depleted by exercise, speeding the recovery process and preventing fatigue.
Tip: for a lactose free smoothie replace the greek yoghurt and milk with almond milk.
Another recipe can be found at my Cardiff running blog.