Recovery is without a doubt the most important part of training. When we run, we tear muscle fibres in our body so it is therefore EXTREMELY important to have a recovery snack 20-30 minutes directly after exercise, this is called the ‘Window of Opportunity’ and if we miss that window, our body will take longer to recover.
For this snack try to include a protein source and a complex carbohydrate source.
Here are a few ideas of a snack directly after training :
1. A super smoothie- 1 scoop whey protein, 1 banana, 1 yoghurt, 1 tbsp of peanut butter, a handful of raspberries and a few drops of water, blend and enjoy!
2. Greek yoghurt, some homemade granola and berries.
3. A banana topped with peanut butter.
4. Scrambled egg on wholewheat toast.