Since I’ve been getting more serious about running lately (that first half marathon? DONE!), I’ve started to pay more attention to pre- and post-run fueling. One thing I keep reading is that following a hard run, it’s important to eat quickly (within 30 minutes) and ideally to eat a roughly 4:1 ratio of carbohydrate to protein. So after my long Saturday run, I’ve been whipping up a smoothie with lots of fruit (carbs)!, spinach (potassium keeps muscle cramps at bay!) and some protein powder (protein!). One of my favorites is this green mango smoothie:
With just one fruit, this smoothie comes together quickly–most weekends I even have time to prep it before I leave for my run, so I come home to a nice cold smoothie on the top shelf of the fridge. Absolute bliss after a few hot and sweaty miles. I actually used not to be a big mango fan, but I’ve come around to them big time this year as our local market kept popping up with these great deals on mangoes by the box. I’ll try anything once if it’s a bargain, you know?
I’ve also experimented with making this smoothie a full-on meal replacement by adding a little more fat, my two favorites are coconut milk (makes for a really creamy texture), or a raw nut butter (almond and cashew are particularly nice). This smoothie also keeps in the fridge for a day or two, so I sometimes like to make one on a weeknight and split it in two for part of an easy weekday breakfast. Or, after an especially grueling run, it’s the perfect side to something more substantial:
My hacked version of Kumera + Kale latkes with poached egg, using frozen spinach (instead of kale) and mashed sweet potatoes (instead of grated).
Green mango smoothie
Serves one tired runner
1 large mango, peeled and cut into rough chunks
1 tbsp each pea and rice protein powder (or 2 tbsp protein powder of choice)
2-3 large handfuls baby spinach
2 tbsp flax meal
1-2 c. water
Optional add-ins for a meal-sized smoothie: 1/3 c. full fat coconut milk, 1-2 tbsp raw almond or cashew butter.
Combine mango, protein powder, spinach, coconut milk or nut butter (if using), and 1 c. water in a food processor or blender. Blend until smooth. Add additional water as needed to achieve desired consistency. Drink immediately or allow to chill in the fridge. If you leave the smoothie to chill, the flax will soak up some of the water and you may get more of a mango pudding. Enjoy the thicker version, or thin out a little by stirring a bit more water into the mix.