Nutrition

Comforting Recovery Meal Ideas

Running on rainy days isn’t only fun and exhilarating, but also drives up an appetite for a hearty post run snack. But as well as an indulgence, your recovery snack should also be rich in nutrients, promoting repair and recovery and helping to replenish depleted energy supplies. These comforting and nutrient rich recovery options are the perfect reward for every rainy run!

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BUTTERNUT SQUASH, RED LENTIL AND SWEET POTATO SOUP

This super comforting and delicious snack is the perfect pick-me-up after a run through the cold winter drizzle. Butternut squash and sweet potatoes are superfoods for runners, delivering a light meal that’s packed with immunity boosting antioxidants. This snack also restores potassium lost when we sweat, helping to balance fluid and electrolytes and prevent cramping. It’s also full of starchy carbohydrates to quickly replenish depleted glycogen stores. Adding red lentils adds density and protein to help fill you up and boost muscle repair.

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AVOCADO AND POACHED EGG ON WHOLEGRAIN TOAST

Easy and fast to make, this snack provides a great mix of protein and carbohydrates to help promote recovery. All you need to do here is mash half an avocado onto two slices of wholegrain toast and then top with two poached eggs and fresh herbs.

A large poached egg packs over 6g of protein, along with essential vitamins and minerals. Avocados are rich in potassium and bursting with healthy monounsaturated fats which can help to promote cardiovascular health. In addition to this, wholegrain toast provides a good source of fibre, helping to regulate blood sugar, and is rich in carbohydrates, helping restore energy supplies.

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HOT CHOCOLATE MILK

This scientifically proven, powerful recovery drink can also be served hot – and who doesn’t love a mug of hot chocolate on a rainy day? Providing the perfect balance of three parts carbohydrates and one part protein, research shows that chocolate milk accelerates muscle repair and helps reduce post-workout fatigue. Chocolate milk is also packed with flavonoids, helping to to reduce inflammation, lower blood pressure and delivers a huge nutritional boost to the immune system. What’s more, it’s super-easy to make your own DIY version with 1 cup of milk, 250g cacao powder and a teaspoon of honey.

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Keen to learn more about fuelling for performance and adventures? Then check out our Nutrition category for more handy tips, advice and recipes.