Carbs & Protein: A Runners Recovery

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While maybe not everyones perfect start to a long weekend, we kicked ours off with an 18km run through the city. To be honest witnessing this city awaken as you run through the streets which are usually hustling and bustling puts that extra kick in your step, or stride I should say. This was a special morning in Sydney however, as the city prepared to honour those of the ANZAC. A brilliant morning to be out, despite the rain.

While getting the Ks in your legs is fairly key to running and training for a half or full marathon, the strategy isn’t complete without a nutrition plan, and that includes your post training meal. While protein and carbs are the focus I like to also think about quality and nutrient density. Here’s one of my favourite post run specialties.

Runners Recovery Brekkie (1 serve):

  • 1/3 cup raw oats (whole or quick oats, I like a mixture of both)
  • 1/2 cup skim milk
  • 1/2-1 cup natural low fat yoghurt (flavoured yoghurt is fine also, which ever you prefer)
  • 1 1/2 cups of chopped fruit (this time I chose pear, plum, banana and raspberries)
  • 15 almonds (raw or dry roasted)

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Nutritional Profile (per serve):

  • Energy – 1835kJ
  • Protein – 21.6g
  • Fat – 13.5g
  • Saturated Fat – 1.6g
  • Carbs – 52.3g
  • Sugars – 32.3
  • Fibre – 10.3g
  • Sodium – 173mg

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Maroubra Saturdays

Saturdays are supposed to be quite indulgent, aren’t they? Mine are usually filled with the things I love. Here’s my Maroubra Saturday.

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6:30am – 16km city run with a couple of my running group gals

8:30am – recovery brekkie… flavoured milk with pancakes (of course) or smashed avocado on sour dough bread with a little lemon or balsamic vinegar, and if all else fails peanut butter on toast with a Powerade Zero (in any case protein and carbs are always high on the list)

10:00am – stroll along the beach (camera in hand), taking in the smell of the ocean and the ‘cruisey-ness’ of the surfers and the coffee sippers. And if the temperature is obliging a dip in the ocean

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12:30pm – a cheeky Vietnamese chicken roll from the bakery around the corner (hold the chilli and extra coriander please)

2:00pm – the catchup: papers, magazines and blogs and all while the Happy Runner plays ‘Stavros’ in his growing garden

4:00pm – Skype to Coffs Harbour – Hello ‘Miss Bean’ and ‘Ryles’

5:00pm – maybe another trip to the beach (the rock pools at South Maroubra come alive at this time), the cinema if I can convince the Happy Runner (it’s hard to get him to sit still for that long), or maybe a sneaky epi of ‘Breaking Bad’.

6:30pm – to be honest I love a Saturday night in… a Nanna at heart!

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