The simplest way to recover better

Recovery nutrition doesn't have to be complicated, says Head Coach Ben Lucas, especially with these two post-run snacks.

Ninja BlendBoss

One of the biggest mistakes I see isn't runners eating the wrong foods… it's runners not eating at all. After a hard run, your appetite isn't always there.

You're hot. You're tired. Sometimes the last thing you feel like doing is cooking. That's why I tell runners to have something ready before they head out the door.

Post-run smoothies

A well-stacked smoothie is one of the easiest options for after a run. For an easier run, it might just be milk, protein, berries and a banana. After a long run, I'll often add extra carbohydrates to help replace what I've used during training. Simple. Quick. Done.

The Ninja BlendBOSS blender makes it easy to blend a smoothie and take it with you if you're heading straight to work.

High-protein ice cream

If you've got a sweet tooth like plenty of runners I coach, the Ninja CREAMi Deluxe ice cream maker is a fun way to turn high-protein ingredients into something that feels like a treat while still supporting your training. Try bananas, almond milk, almond butter, cocoa powder and protein powder.

I've also learnt that if healthy food is enjoyable, you'll keep coming back to it. Recovery shouldn't feel like another job. The goal isn't to eat perfectly. The goal is to make good nutrition easy enough that you can repeat it week after week. That's how marathon fitness is built.

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