My post workout/run routine!

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.

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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.

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67 comments

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I drink tart cherry juice and a protein smoothie immediately after running. Then I do some piyo and stretching.
I LOVE green smoothies!
Weekend: volunteering for a GOTR race and then heading to LA!

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I stretch and foam roll like a boss. I also try to eat a high protein, high fiber bagel immediately after I run but I fail sometimes.

I’m going to the beach this weekend. I can’t wait to ride my paddleboard!

Hope you have a great weekend.

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Thanks for the information about post-workout nutrients! It’s definitely something I need to work on. Plus I love reading that kind of stuff.

I love smoothies! I usually have them twice a day lol. It’s such a yummy and easy way to get protein.

This weekend I am freaking out because it is the last weekend before my first half marathon!! Hopefully I will do some other things too ;)

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Your smoothy recipes sound delicious! Stretching isn’t a problem for me, but I go through phases where I’m really good at foam rolling and then I’m not as good about it.

Have a great weekend!

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Oops – make that smoothie! ;-)

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I am running the Wisconsin marathon this weekend! I’m really terrible about stretching but I do regularly foam roll. I really need to be better about stretching after. I usually do a protein smoothie of some kind or at least a banana and peanut butter.

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I’ve really learned that proper nutrition post workout us do important. It seems silly and obvious but it’s so important. I’ve also learned how much I need to stretch post workout too…part of my new training cycle is less mileage and more little stuff. I think we all say that at the beginning so we will see! ;)

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I am TERRIBLE post-workout. I usually go straight to the shower… *hangs head in shame* I do love foam rolling and yoga, though, so there’s that.

I prefer fresh juices to smoothies.

This weekend my husband’s cousin is coming to visit since he has a conference in Boston. Then we have swimming lessons with the babe, the Kentucky Derby to watch, and lots of playtime (run-time) outside since it’s supposed to be beautiful! I can’t wait.

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I’m all about the post-run smoothie! I use Silk sometimes, but I also use greek yogurt and naked juice when I want to mix it up.

Pigeon stretch is where it’s at. I swear I could sit like that for hours – it’s such a good stretch.

This weekend we are headed to Pigeon Forge, TN for an engagement party :)

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Ohhhhh, that stretch where you cross one leg over the other and bend over is killer, especially for me right now as my left hamstring injury has me sidelined for a bit. I’m still supposed to gently stretch it out but I have to breathe through it. I love smoothies! Callum is afraid of the blender, but once I am finished, he enjoys drinking them along with me. :)

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We posted almost the same recipe today. Twinsies!

http://skinnyfitalicious.com/raspberry-chia-coconut-smoothie-with-almond-breeze/

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Right after a run I drink Nuun and have a bowl of oatmeal with chia seeds and fruit for breakfast. Those smoothies look delicious and I will have to try them for after summer runs!
My favorite stretch is downward dog.
This weekend I have a long run and it’s my last weekend living in northwest Indiana, so my husband and I are doing a last visit to all our favorite places.
Hope you have a wonderful weekend!

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Obsessed with that blueberry smoothie… May or may not have just made it

We should finally have some nice weather this weekend in the Northeast so I plan on being at the beach :)

My favorite yoga pose is called “paranoid pigeon”… partially because I feel like like it really helps stretch out my piriformis, but mostly because of the name.

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My favorite stretch is pigeon pose. Hurts so good! Love your shorts in the photos!

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I am definitely not great at consistently following a post workout routine. After long runs I am usually pretty good at getting some calories in right away (I keep a snack waiting in the car) but I probably wait too long once I get home to eat an actual meal – usually foam roll and shower before eating. But at least I’m foam rolling! After shorter runs, it’s pretty hard to get myself to consistently foam roll. Back when I was training for the SF Marathon this time last year, I was religiously foam rolling and doing planks and pushups after every run. I don’t know where that resolve went because I’m certainly not doing these things now! I need to get myself back into the habit so it becomes second nature again, almost like part of my run.

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I’ve gotten a lot better about stretching after a workout, and I foam roll now much more than I used to. I sometimes forget how important loosening those muscles are and how much the affect other parts of our bodies!

My favorite stretch is probably the pigeon. It really makes my hips feel so much better.

I LOVE smoothies! I’m more of a fruity smoothie person, so I like the strawberry and tropical ones best.

This weekend I am going to get some much needed time in the sun at the pool. I can’t wait to relax and enjoy the beautiful weather! :)

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I really struggle with stretching as much as I should. And the sad thing is, I KNOW better. Thank you for the reminder, I will have to stretch tonight after work!

This weekend we are running the Flying Fur (2 mile fun run powered by Flying Pig) with our Jack Russel pup! She is still pretty young so I can’t wait to see how she handles the crowd!

Have a great weekend!

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I use to be really good about stretching after a work out. However, I’ve gotten lazy and quit making the effort. My favorite stretch is the pigeon stretch. It definitely helps my IT band!

We recently bought a Ninja blender and have gotten back into making smoothies again. I like almond milk with mine.

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Hi Janae! You’re preaching to the choir with me. I SOOO look forward to my post-workout smoothie or protein shake. I try to drink it within 30 minutes of a workout and also get some stretching tone. I tend to foam roll BEFORE my workouts though. Your smoothies look yummy, and your helper is quite cute. Happy Friday!

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I have the same favorite stretches! I foam roll my quads and calf muscles now religiously thanks to ankle and knee issues.

This weekend I celebrate my boyfriends 42nd birthday! I made him a medal holder for his running medals and bibs. :)

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I eat something or have protein shake shortly after a run and stretch.

This weekend we’re going to the zoo and having a party for my lil guy’s 2nd b-day!

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I love smoothies after a workout! I usually only do smoothies or protein shakes after long workouts, though; after shorter runs I’ll grab a small banana.

I also try to stretch and foam roll after running, but I don’t always remember after shorter runs…

This weekend I’m going camping near Moab, and doing lots of hiking. Have a great weekend!

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I always log my runs right away too! That’s my favorite thing to do haha.
I definitely need to be better about the important stuff though… I tend to get in the shower ASAP.

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Since I’m not training, I’ve noticed I’ve lost my routine. I need to get with it though because it’s going to end up hurting me more than it helps.

I am a huge smoothie person! I love my NutriBullet! Last night’s creation was not good though. I’ll be trying your chocolate coconut one soon. That looks super yummy!

No big plans here for the weekend. Running and relaxing… :)

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I drink almond milk immediately after my run and then eat my oatmeal, apple, almonds + flaxseed breakfast w/ in an hour. I don’t stretch much anymore per the advice of my PT. I do foam roll as much as I can. This weekend we are going out to lunch and then to see the play Annie on Saturday and I am attending a yoga workshop w/ some dear friends on Sunday. I am ridiculously excited for both!

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Great advice.!! Especially when running is already a habit, it’s so easy to just get lazy about before and after runs. My post run is wayy better than it used to be. I slow jog, than walk, and than do my stretches outside. Than I shower and have breakfast afterwards. And I always drink a bottle of water afterwards.
But I’ve noticed how doing those things helps me feel more rejuvenated after a run. It’s helpful.!

I’m not a smoothie person, but those look so good.! I’m more of a chocolate milk or water person .lol

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I’m definitely a smoothie person. I started having a smoothie with protein powder in it every day for breakfast during my first trimester. Was one of the only sources of protein I could keep down!

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I stretch my calves right away because I run so much on my toes that those definitely get the tightest.

I’m off to a friends farmhouse for my birthday weekend celebration with my best college girlfriends!

Have a wonderful weekend!

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I love smoothies! I either do a green version or go sweet with chocolate and peanutbutter.

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There is nothing better than an ice cold smoothie after a sweaty workout or run. I suck at stretching and foam rolling and skip them way too often.

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I usually stretch and shower pretty quickly after getting home.. Can’t stay sticky for too long!

I love smoothies! I’ll need to try out your couple of smoothies; they look delicious!

My weekend has my first 5k of the year tomorrow; I’m so excited to try and get a sub-30 time! (It may seem slow but I’m just getting started ;] eventually I’ll get faster!)

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I love having a glass of chocolate milk or a protein shake, depending on the run. It’s such a nice treat after a hard workout!

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I drink water, shower and then have a small (or large) snack depending on how challenging my run was. I am not good at stretching at all, I always seem to have more pressing things to do (like shower hahah.)
I don’t enjoy smoothies as a rule but these look so good that I might have to bust out the blender and give them a try!

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-My post workout run routine is a series of walking exercises (on the toes and heels) for injury prevention, and stretching! I’ve developed a very specific order of stretches :)
– my favorite stretch is the pigeon stretch! I feel it every time!
– I love smoothies. My favorite are pumpkin smoothies. Pumpkin is too good.
– This weekend I’m going to watch my schools track team at regionals! And then, tomorrow night, we are going to have some family over for pizza. It should be fun!

Happy Friday!! :)

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Post workout I make a protein smoothie pretty similar to the ones you mentioned! I also add turmeric (super nutrient! antioxidant, antiviral, antibacterial, antifungal, anticarcinogenic, antimutagenic and anti-inflammatory properties.) And sometimes tart cherry juice.

All the stretches you listed! Esp resting pigeon. My favorite. Legs up the wall too.

Definitely a smoothie person. I have one every morning!

My best friend is getting married a month after me and we’re both in each other’s wedding! We’re putting on her shower tomorrow afternoon! Probably also watching lots of girlie shows at night since my fiance will be away at his bach party!

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I’ve started doing 10 little exercises before and after each run that help prime my muscles and then help them recover after and I feel so much better when I do them- but I used to think it took too much time. Before I got injured And was on the run to work I would have genucan and protein powder mixture and then oatmeal. I like the stretches you do (I need to do the pigeon stretch more often) plus a seated hip IR stretch- almost like half W sitting, and upper and lower back rotation plus cats and dogs at the end. Believe it or not I started incorporating a few arm stretches/movements, wall sits and lunges. This weekend I’m going to the magic castle in Hollywood with my cousin! What are you doing?! Ps I love smoothies!!!!! I’m not home right now but when I am I make them all the time. I’ll probably try your recipes in a few weeks

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My favorite smoothie is Silk Chocolate Cashew Milk, Vi Protein, and maybe some cinnamon. I also add two capsules of BCAAs for muscle recovery. Super simple, and delicious.
I’m always looking for new running stretches, because my calves get so tight it’s painful when I run. I’m keeping at it, though. Stretch stretch stretch!

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I love smoothies in the summer and use Kefir as my base. I throw a smoothie pack into the blender and though the pack calls for milk, the Kefir adds some punch.

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I drink a smoothie almost every morning filled with fruits and veggies. I’m a big almond milk fan! I’m bad at keeping up with stretching as well, but single leg hamstring stretches are my favorite.

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This weekend I am going to Ikea for the first time ever. My friend was SHOCKED to hear that I have never been there before, so she decided that we needed to make a day of it. I’m pretty excited about it!
My post-run routine is to shower and eat as soon as I possibly can. If it isn’t close to a meal, I usually eat a few scoops of plain greek yogurt.

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My post workout routine is either one egg and two egg whites scrambled or oatmeal. If I have oatmeal, then I add in a banana, but if I am eating the eggs then I just have some berries on the side. Always accompanied by coffee and water! I am sometimes a smoothie person – I go in waves of loving and hating them. This weekend I am going to a going away party for one of my close friends, then watching the fight on TV with my boyfriend’s family (I don’t care who wins, just going for the food and beer)!

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I am now a hardcore foam roller and stretching machine now! haha I had to finally see it works to get on the band wagon. :)
I love almond milk and chocolate protein powder :)
I am working this weekend and getting one run in on Sunday!

Have a wonderful weekend!!

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Love those shorts, and agree that a post-workout chocolate and banana smoothie really is the greatest!

Love those black and white shorts!

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Thanks for the great tips. I can never get those Silk coupons to print out. Will try again though.

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My favorite after run smoothie is similar to the first you listed, chocolate protein powder, milk, banana, peanut butter powder, coconut, and I throw in some chia seeds. If I’ve got something green (spinach or kale, I’ll toss that in too).

I need to do more stretching right after a run. But I’m really proud of myself that I’ve started doing yoga on a semi-regular basis. I’m usually the one in the back not doing much actual bending even though my legs are screaming.

This weekend I have an 18-mile run. Warriors play the Grizzlies. Hopefully, I’ll get a hike in too.

Have a great weekend!

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for some reason, even when it’s super warm out i still feel freezing after i eat a smoothie for fooooorever. i’m a fan of chocolate milk after a workout…it’s usually what makes me push it last bit!

it’s my husband birthday this weekend so lots of donuts, treats and maybe even a kayak trip!

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It’s funny, I was just wondering about your post workout routine yesterday! I need to get a blender because I love a protein shake after a workout especially since I am not usually feeling like eating much right away.

Getting a 10 mile run this weekend!

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Do you get that mid afternoon shlump?

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I was terrible at the post-run routine but I had tried to make a habit of stretching for AT LEAST a few minutes and drinking a bunch of water (even if I drank during my workout).

I like hamstring stretches the best because I have wicked tight hamstrings so I can feel them like crazy!!

Blueberry smoothies with chocolate protein are my fave!

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I love Silk, but because of my son’s allergy, I have to stick to almond or cashew. I’m REALLY loving cashew milk these days! It’s super creamy and great in coffee ;)

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Yes, I love smoothies! My favorite is my “Elvis” with nutella and bananas and pb!: ) Just a little nutella makes it taste amazing!: ) And loads of crushed ice with stony field yog.

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I always do core right after a workout. It’s just habit! I used to stretch as well but have been really slacking lately. It’s been on my list to make time for it!

I looove my green smoothies! Now that I have a Vitamix they are amazing!

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YES, I am so happy it’s warmer weather now! There is nothing better than a refreshing nutrient-packed smoothie after a workout, but I never want one if it’s freezing cold!

xo

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I absolutely hate foam rolling. My body hates me when I don’t though :-( It’s definitely a love/hate relationship. My favorite post run stretch is pigeon pose and downward dog. LOVE IT!

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Love the foam roller and am terrible about stretching!

We have smoothies every morning for breakfast. Tip on freezing bananas: after slicing, put on wax paper on a cookie sheet in the freezer for a couple of hours. That way you don’t get a giant banana clump.

Packing to fly home to California after 3 weeks in Hawaii! Back to reality.

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Chocolate banana coconut protein smoothie. YUM! I need to try slicing my bananas before freezing them. I always unpeel them (because I hate the black peels!) but my blender does NOT like chopping up large chunks of frozen banana. Thanks for the great idea!!!

My post-run routine includes finding food ASAP (blame that on the preggo running) and drinking a bunch of water while stretching. Stretching is a must while in training mode and also running while pregnant, too. My hips get so stiff if I slack on the post-run stretching! And I will admit, I’ve been slacking on the foam roller lately…

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I love/hate the foam roller!! It hurts beautifully after a good hard workout.

I like smoothies and personally believe they are 1000x better with peanut butter in them:)

Brooke is so beautiful!!!

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I too love to hate-hate to love the foam roller. Its painful but the darn thing has purpose. I enjoy a downward dog stretch that flows into a pigeon. My hips get tight on runs and if I don’t stretch them out my knees will remind me.

I haven’t had a smoothie in a while but it sounds good! I like green smoothies with berries so they come out a lovely brown color but they are delicious!

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I stretch right after a workout and I like to do some core work then also. Will definitely be foam rolling as a big part of my routine when I get back to running.
I’ll have a banana and toast afterwards. Sometimes I make a smoothie. Love putting spinach in my smoothies!

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Mmmm smoothies!

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What kind of protein powder do you use ??

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I never liked smoothies until recently! Now I really enjoy them :) It’s so important for me to eat as fast as possible after a workout, long run and race. Makes a huge difference in how I feel and recover.

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After years and years I’ve started drinking smoothies again. I forgot how delicious they can be.

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I usually get a protein drink, but I skip on stretching and foam rolling far too often. I will get an ice bath after my long runs, but sometimes these can be tougher than the actual run…

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I LOVE smoothies! My favorites are anything with lots of berries but I also really love chocolate peanut butter smoothies! I’m going to have to try your recipes though because they sound delicious!

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Mmm, I love smoothies and those look great!

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