Research on marathon runners has shown that drinking tart cherry juice can help reduce postrun muscle soreness. If the juice is too tart for your taste, try it in a smoothie like this one, which also uses sweeter fruits like strawberries. Coconut water—the clear liquid found inside coconuts— contains none of the fat found in […]
There’s more than one way to eat your oatmeal. When you don’t feel like sitting down to a bowl of hot cereal (like after a tough summer run), try adding rolled oats to a smoothie instead. They provide a carb kick and hearty texture that will fill you up. Blend in blueberries for a dose
Who says you can only enjoy pumpkin in the fall? This refreshing, filling smoothie is ideal for recovery after a tough run any time of year. Pumpkin is high in fiber and beta-carotene, an antioxidant that protects eye health. Silken tofu lends a thick consistency and, along with soy milk, provides a nondairy source of
Not only does coffee taste great in smoothies, but it can speed your recovery, too. Research shows that having caffeine and carbohydrates at the same time helps your body restock muscle glycogen stores faster than having carbs alone. Natural cocoa powder—not Dutch-processed or alkalinized—provides anti-inflammatory antioxidants (and chocolatey flavor) for just a few calories. Almonds
Runner’s World contributing chef Pam Anderson likes to fuel up before a run with this healthful smoothie made with Greek yogurt and chocolate soy milk. Plain Greek yogurt has roughly twice the protein and half the sugar of plain traditional yogurt. Using a frozen banana instead of fresh helps chill the smoothie without ice and
Salsa is an ideal snack choice for runners. Low in calories, it provides loads of vitamins, minerals, and antioxidants, while helping boost your fruit and vegetable intake. This refreshing summertime combination of fresh corn, cantaloupe, and red bell pepper is delicious as a prerun snack with whole grain tortilla chips, but you can also use
This hummus-like spread has the same smooth and creamy texture as the traditional stuff, with a touch of added sweetness from butternut squash. Serve it with whole grain pita chips or sliced vegetables, such as cucumbers, red bell pepper, and sugar snap peas. Or spread it on sandwiches. Instructions : Put the squash in a
This incredibly easy snack is a favorite of Runner’s World contributing pastry chef Gesine Bullock-Prado. The sweet-crisp apple provides the perfect counterpoint to the tart, creamy goat cheese. Compared to some cheeses made from cow’s milk, such as Cheddar, fresh goat cheese is actually a lower-fat choice. If you have the time, let the cheese
Peanut butter may be a favorite food of runners, but there’s good reason to swap it out for another nut butter once in a while. Two tablespoons of almond butter provide 10 percent of your daily need for vitamin E, a nutrient many runners fall short on. Studies show this antioxidant helps protect your lungs
Like all nuts, pecans are high in fat, with about 200 calories and 20 grams of fat per ounce (about 20 pecan halves). But the heart-healthy unsaturated fat can help reduce LDL (“bad” cholesterol) and raise HDL (“good” cholesterol). They’re also packed with bone-strengthening magnesium. Shelled pecans spoil fast, so if you don’t plan to
