AlertRunning the MLB 5K + Fun Run in Prospect Park on July 13? Please note the different bib pickup location here.

 

Post-Run/Race Recovery

Recovery means more than just catching your breath. After a hard workout or a race, your body needs time—and fuel—to repair itself. Once you cross the finish line, you'll need to replace not only fluids, but also carbohydrates, sodium, and protein—ideally within 30 minutes. Focus on whole grains, brightly colored red/orange/purple fruits, low-fat dairy, dark green veggies, fish, and "good fats" such as walnuts, avocados, and ground flaxseeds.

Post-Run/Race Recovery Tips
  1. Carbohydrates

    After you've had a swig of water, aim to eat half your body weight in grams of total carbohydrate. That means a 160lb runner should eat 80 grams of carbs. Good choices: two slices of whole wheat bread, 8oz of low-fat fruit yogurt, or a banana.

  2. Protein

    In addition to carbs, you'll need some protein to help facilitate muscle recovery and curb hunger later. Quick sources of protein include: hard-boiled eggs, a few slices of turkey, 4oz of low-fat cottage cheese, or a cup of Greek yogurt.

  3. Fluids

    While you're eating, try to drink 16-24oz of fluid for each pound lost to sweat during your run. You should need to urinate within 60-90 minutes, and your urine should be the color of lemonade.


Post-Run/Race Recovery RECIPES

Creamy Pumpkin Spice Oatmeal

1 serving

Ingredients

1 cup water
½ cup old fashioned rolled oats
¼ cup pumpkin puree
½ tsp pumpkin pie spice*
½ cup low-fat cottage cheese
1 tsp brown sugar
¼ cup pecans, chopped (optional)
 
*If you do not have pumpkin pie spice, you may substitute 1/8 tsp cinnamon, 1/8 tsp ground cloves, and 1/8 ground nutmeg.

Nutrition Info

Per serving (with pecans): 448 calories, 23g fat, 2g saturated fat, 465mg cholesterol, 40g carbohydrates, 8g fiber, 23g protein, 125mg calcium, 476mg potassium

Directions

Stove top: Bring water to a boil. Add rolled oats and pumpkin puree, then reduce heat to low and simmer for approximately five minutes, stirring occasionally. Once oatmeal has thickened, remove from heat and stir in spices, cottage cheese, and brown sugar. Top with pecans (if you like them), and enjoy!
 
Microwave:  Combine water and oats in a microwave-safe bowl. Stir and microwave for two minutes, stirring again halfway through. Remove from microwave and stir in pumpkin puree, cottage cheese, spices, and pecans (if you like them). Enjoy!

Anytime Smoothie

This deceptively delicious green smoothie actually contains 4 servings of fruit, 1 serving of veggies, and 1 serving of dairy. It's a real nutritional powerhouse!

Ingredients

1/2 cup low-fat vanilla soy milk (or low-fat milk)
6 oz low-fat plain Greek yogurt
1 ripe banana, frozen and cut into small pieces
2 cups fresh spinach, washed
1/2 cup blueberries
2 tbsp wheat germ

Nutrition Info

Per serving: 395 calories, 7.6g total fat, 2.7g saturated fat, 10mg cholesterol, 166mg sodium, 58g total carbohydrate, 8.8g  dietary fiber, 33.7g sugar, 27.6g protein, 426mg calcium, 1098mg potassium

Directions

Combine soy milk and yogurt in blender. Add frozen banana pieces, spinach, blueberries, and wheat germ; blend on high until ingredients are thoroughly mixed together. For a thinner smoothie, add a little water.

Easy Tricolor Lentils

Serves 4 as a side dish or 2 as a main course

Ingredients

2 tbs olive oil
1 large onion, chopped
2 cloves garlic
1 large sweet potato, washed and cut into 1/4-1/2” chunks
2 1/2 cups vegetableor chicken broth
1 1/4 cups of dry, rinsed lentils (use green, brown, orange or any color combination you wish)
1 cup frozen peas

Nutrition Info

Per side dish portion (4 servings): 266 calories, 7g fat, 1g saturated fat, 0mg cholesterol, 603 mg sodium, 38g carbohydrates, 12g dietary fiber, 12g protein

Directions

Heat olive oil in a large skillet over medium heat. Add onion and cook, stirring until softened (5-6 minutes).
 
Add the garlic and sweet potato and stir for one minute. Add the broth and lentils and simmer, covered, until lentils are tender (40-45 minutes).
 
Add the frozen peas (do NOT defrost first) for the last 5 minutes of cooking time. Season with salt and pepper.
 
Serve with 1 cup of cooked green vegetables of your choice (broccoli, kale, collards) and 4-6 oz of any light flaky fish per person. OR, double the portion and serve as a vegetarian entrée with a side of vegetables of your choice!

The Best Turkey Burgers Ever!

Makes 5 burgers

Ingredients

3lbs 97% lean ground turkey
1/2 cup low-fat whipped cottage cheese (or part-skim ricotta)
2 tsp Worcestershire sauce
1 tbsp honey
2 tsp Dijon mustard
salt and pepper
potato or whole wheat burger buns

Nutrition Info

Per Serving (for 1 burger patty, without bun or extra toppings): 234 calories, 4g total fat, 1g saturated fat, 99mg cholesterol, 1372mg sodium, 5g total carbohydrates, 0g dietary fiber, 5g sugars, 429g protein, 18mg calcium, 27mg potassium

Directions

Combine ingredients in a bowl and blend by hand, then form 5 patties.
 
Turn grill on high and drizzle with oil. Cook each burger for approximately 10 minutes, turning once. Burgers are fully cooked when a meat thermometer shows an internal temperature of 165 degrees.
 
Serve on potato or whole wheat rolls with toppings of your choice (try sautéed spinach!).

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