Many studies have shown that there are two windows for optimal recovery meals. The first takes place 30 minutes after a prolonged run (45 minutes or more). You should consume roughly 100-300 calories consisting of both carbs and proteins. Carbs are for your energy source and protein to help repair muscle tissue. Too much protein can inhibit the absorption of carbs. The best ratio to follow would be 3:1 or 4:1 (carbs:proteins). Want to figure out your correct ratio? Divide your weight by 2 to get your correct carb amount in grams then divide your weight by 4 to calculate your amount of protein.


Weight: 120 lbs

Carbs: 120/2= 60g

Proteins: 120/4= 30g

30 minute post run snack:

1 banana + 2 tbsp peanut/almond butter

1/2 cup plain yogurt + 1 cup mixed fruit

1 egg + 1 cup spinach + 1 cup mixed fruit

Slice of Ezekiel bread…

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