Rehydrate + Refuel with this Post-Workout Recovery Smoothie

By Anne Mauney, MPH, RD

Like me, most of you are probably more than ready for spring. As a runner, I’ve certainly had my fill of ice and snow recently, and can’t wait until my early morning runs are filled with sunshine and clear, non-slippery sidewalks! Who else has been suffering through cold, dark runs in the name of training these past couple months?

Regardless of the weather, I often find that runs leave me craving something cool and refreshing. Wild Blueberries are among my favorite foods to enjoy post-workout, particularly in smoothie form, because they are delicious and packed with good nutrition to help speed up the recovery from my rigorous training routine.

Wild Blueberries are high in antioxidants like anthocyanins, which can improve muscle recovery time and prevent against disease-causing oxidative stress. You’ll find them in the freezer section of your grocery store; just be sure to look for “Wild Blueberries” on the label! Here’s a link to more information about where to find them.

A frozen Wild Blueberry packed smoothie is a great way to get in some nutrition in a fast, easy, and portable way after a hard workout. Refueling within 30 or so minutes is not only important to tame hunger throughout the rest of the day, but also because your muscles need nutrients to adequately repair themselves.

There are at least five reasons why this recovery smoothie is perfect as your post-workout recovery drink:

1. Because it’s filled with antioxidant-packed frozen Wild Blueberries.
2. Because bananas and coconut water are both high in potassium, an electrolyte that helps rehydrate you after a hard sweat
3. Because the Chia seeds help your body stay hydrated, as they can absorb about 10 times their weight in water.
4. Because this smoothie is packed with anti-inflammatory omega-3 fatty acids (thanks to the chia seeds and walnuts), which prevent muscle soreness and improve recovery.
5. And lastly, because Greek yogurt is high in protein, which is necessary for recovery so that your muscles can rebuild and strengthen after being worked out.

Try enjoying this after your next workout – let me know how you like it!

Wild Blueberry Recovery Smoothie

Ingredients:

• 1 cup frozen Wild Blueberries
• 1 small banana
• 1 6-oz container plain Greek yogurt
• 1 tablespoon chia seeds
• 1 tablespoon walnuts
• 2/3 cup coconut water

Directions:

Blend all ingredients until smooth.

So there you have it: rehydrate and refuel, all in one glass. Here’s to an early spring and warmer running temperatures!

Until next month, my friends!

Anne Mauney is a Washington, D.C. based registered dietitian and the writer behind the food and fitness blog fANNEtastic food, which she started as a way to motivate others to lead happier, healthier lives through nutrition and exercise. Anne has a Masters of Public Health in Nutrition and owns a private practice where she helps clients to lose or maintain weight, feel healthier, and improve their relationships with food. Her fitness tips and recipes have been featured in The Huffington Post, Glamour, SHAPE, Fitness Magazine, Health Magazine, The Washington Post, and Woman’s Day. Check out her blog for easy healthy recipes, health tips, and more. You can also find her on Twitter @fANNEtasticfood, Instagram, Pinterest, and Facebook.