Story added: 23rd July 2018

Run Norwich participant Andrea Carroll Langan explains how shakes and smoothies can aid with recovery...

Name: Andrea Carroll Langan

Occupation: Functional nutritionist specialising in optimising health and performance (MSc BSc mBANT CNHC)

Age: 42

Lives: Norwich

Run Norwich experience: 2015, 2017 (injured for 2018! 🙁 )

Optimising recovery

You might have heard of gym goers and sport professionals using high protein shakes to improve body composition and wondered what the fuss is about!? Well, embracing certain recovery strategies can complement a training plan with potential benefits for health and running performance too.

Why?

Terms like ‘pace run’ and ‘recovery run’ may slip off the tongue these days, so it’s likely we’re clued up on recovery time being when improvements happen. Recovery is a pretty impressive process with lots happening behind the scenes. Many little construction molecules work hard to repair tiny muscle tears, shore up bones, clear any lingering waste products and restock depleted glycogen stores (glycogen being used for energy). By packing in the nutrients after hard exercise, it is possible to support these processes and maximise the training response. When training is broken down simply to running, adapting and ultimately coming back stronger, it makes sense to tweak your food and drink choices to offer functional support for the physiological demands. Every bit helps right!?

To keep it simple, balanced and tasty, keep reading for the low down on a smoothie that can help fuel your body and kickstart muscle growth and repair. You might like to try the variations and then amend the ingredient amounts, depending on how you feel and how hard you’ve worked!

When?

Consuming high Glycaemic Index carbohydrates alongside protein within the 45 minute window after training (ideally within 20 minutes especially if you might be doing other training or sports again that day) can be useful. The increased insulin sensitivity at this time helps to improve protein synthesis and best replenish muscle glycogen which is important after sustained cardio (such as a long run for an hour +).

Blending not only aids nutrient absorption and assimilation but can be favourable after hard exercise when blood has been diverted away from the stomach and digestive processes. With a bit of forward prep a hydrating additive free drink can work well as a palatable alternative to a solid meal.

What?

• Protein to minimise muscle damage and support growth and tissue repair (yoghurt, nuts, seeds and also whey protein powder as an option, which can be helpful as absorbed quickly)
• Carbohydrates for glycogen replenishment (fruit and the liquid base)
• Essential fats for helping to modulate the inflammatory response and with cell maintenance (nuts and flaxseed)
• Natural antioxidants to support immune function (fruits also contribute to fluid intake)
• A balance of electrolytes to fine-tune metabolism and assist with functions such as fluid balance, muscle contraction and cognition (almonds, banana, coconut water, salt)

The smoothie can be modified depending on the level of exercise and if relevant for injury rehabilitation.

Blend all the ingredients together and enjoy. If the smoothie needs to be made prior to exercise; an insulated flask for storage and to maintain the temperature could well be a worthwhile investment in this hot weather!

For more information please visit www.healthembrace.co.uk or email [email protected]

The opinions expressed in this article are the author’s own and do not necessarily reflect the view of Run Norwich and its organisers.