It’s super easy to get sloppy when it comes to our post-run or post-workout routine. We put in a ton of hard work out on the roads or in the gym and then as soon as we finish with that we sometimes forget about all of the other little things that can help us become stronger and more fit. If it means cutting your workout a tiny bit short or waking up a little bit earlier so that you can fit these things in, it is totally worth it! Our goal is to recover quickly after a workout in order to do another one so let’s aid our body in doing so:)
I wanted to share with you guys my routine for right after a workout!
1- It takes nutrients and calories to repair our muscles after a workout. Years ago I used to wait too long after my run to eat something and I always felt exhausted and like I wasn’t recovering properly… all because I was ‘too busy’ to grab something.
I’ve changed my ways and I even have my little helper to help me make something fast in order to get some fuel in as soon as possible after a run.
“In that crucial first hour (after a workout), shoot to consume 300-400 calories-ideally containing three grams of carbs to every one gram of protein. Your body’s already primed to make glycogen out of simple carbs, and a little protein helps repair muscle-tissue micro damage.” (source)
It is so important that we get in some carbs and protein right after a workout to help our bodies to repair themselves.
Here are my two favorite easy smoothie recipes that I drink right after a run or workout. PS isn’t it so nice that it is finally warm again so that we can finish a workout and then have a refreshing smoothie without being freezing cold for the rest of the day?
I love using Silk Soymilk in my smoothies because of the 8 grams of plant-powered protein per serving. No other dairy-free milk brand gives you more protein and because Silk is plant-based, it’s naturally low in saturated fat and has no cholesterol. Silk Soymilk contains 50% more calcium than dairy milk and we’ve gotta keep our bones nice and strong so that we can run. It also tastes extremely delicious and it doesn’t have artificial colors or flavorings.
You can visit the Silk site to get a coupon… go HERE!!!
Chocolate Banana Coconut Protein Smoothie
1 cup Silk Unsweetened Soymilk
1 scoop chocolate protein powder
1/2 frozen banana (I slice mine up and then freeze them in a tupperware container)
1 Tbsp almond butter
Toasted coconut, for garnish
Blueberry Banana Protein Smoothie
1 cup Silk Unsweetened Soymilk
1 scoop vanilla protein powder
1/2 frozen banana
1/2 cup frozen blueberries
2- I get my stretch on. You can see in the above and below picture my 5 favorite post-run stretches. I used to never stretch after my runs because it took ‘too much time.’ By skipping out on stretching I learned the hard way that injuries from not stretching took a lot more time:) I really pay attention to my hip flexors, hamstrings and IT band when stretching because those things get the most tight for me!
3- I foam roll. I usually just roll out my IT Band right after a workout because I really have to stay on top of those if I want to keep them happy but I need to start foam rolling other muscle groups too!
4- I record my run. I love keeping some sort of running journal or log and recording my workout as soon as possible after a workout. I love to type it into my google doc as soon I get home from my run so that I can remember exactly how my body and mind felt during the run and all of the details to go along with it.
What is your post workout/run routine?!
What is your favorite stretch?
Are you a smoothie person?
What are you up to this weekend?
This conversation is sponsored by Silk. The opinions and text are all mine.