After last weekends adventure the importance of nutrition was hammered home again. After the longer runs i get straight into a tip top recovery smoothie as follows;
Recovery Smoothie
50g Porridge
25g Whey Protein
5g L-Glutamine
100g Plain Yogurt
Load of frozen berries
Fill up most of the spaces with juice
Whizz like crazy....DONE
After a long ride or a hard ride this is a saviour, good mix of carbs some protein, zinc fiber and a dash of glutamine to help the immune system (if that's what it does). All in an cold easily digestible snack.
After sundays marathon i went to a BBQ and was presented with steak, sausage and not much else. It was a total chore to eat it even though it was delicious. When the cakes came out an hour or so later i was all over it.
By the evening i was struggling and felt sick like my immune system was crumbling however i decided to get some carbs in with one of favorite pasta dishes pesto and trofie with tomatoes
150-200g Trofie di Liguria
30-40g Pesto (Basil, Pine nuts and oil, not the pepper got knows what else we eat in the UK)
a handfull of cherry tomatoes or daterini chopped
splash of extra virgin olive oil
parmigiano or grana grated over the top
Total winner halfway through the plate i felt better already.
Recovery Smoothie
50g Porridge
25g Whey Protein
5g L-Glutamine
100g Plain Yogurt
Load of frozen berries
Fill up most of the spaces with juice
Whizz like crazy....DONE
After a long ride or a hard ride this is a saviour, good mix of carbs some protein, zinc fiber and a dash of glutamine to help the immune system (if that's what it does). All in an cold easily digestible snack.
After sundays marathon i went to a BBQ and was presented with steak, sausage and not much else. It was a total chore to eat it even though it was delicious. When the cakes came out an hour or so later i was all over it.
By the evening i was struggling and felt sick like my immune system was crumbling however i decided to get some carbs in with one of favorite pasta dishes pesto and trofie with tomatoes
recovery in a bowl.....
150-200g Trofie di Liguria
30-40g Pesto (Basil, Pine nuts and oil, not the pepper got knows what else we eat in the UK)
a handfull of cherry tomatoes or daterini chopped
splash of extra virgin olive oil
parmigiano or grana grated over the top
Total winner halfway through the plate i felt better already.
