It is really starting to feel like spring here in Michigan! Yayy!! Warmer weather + longer days means more time for fun outdoor activities and training. Goodbye treadmill and trainer, we will be seeing much less of each other.  [ I really shouldn’t complain too much about this year’s winter weather as it has been mild, allowing lots of opportunity to run outdoors. ]

Today after a 3.5 mile run I whipped up a smoothie using banana, clementines, frozen cherries, blackberries, unsweetened almond milk, and chocolate Vega protein powder. I split this in half, pouring one half in a mason jar, added 1 tablespoon of chia seeds and will have that after tomorrow’s workout.

Post-workout nutrition is essential for optimal recovery. After exercise your body is more efficient at replacing muscle glycogen stores (muscle energy, if you will). This is something you want to take advantage of because it helps ensure your body is ready to perform it’s best at your next workout. Post-workout nutrition also helps decrease muscle protein breakdown and can promote muscle protein synthesis. For this to happen, adequate protein needs to be consumed. Capitalize on this “window of opportunity” by consuming a high quality meal, snack, or smoothie within 15 – 60 minutes of exercise. What and how much you eat is all relative: it’s relative to what time of day it is – are you ready for a meal or is a snack a better option?; how long did you workout for – 30,60,90 minutes?; what are your goals?; are you trying to gain, maintain, or lose weight? All of these factors can influence what and how much you eat post-exercise but skipping the opportunity to refuel is not ideal.

Today a refreshing smoothie was calling my name. Thus, the Four-fruit Chocolate Smoothie was created.

Enjoy!