Protein for your post run nutrition

Coming in from the run or a tough workout, the recovery meal or snack is sure to be first thing on the mind. Protein is one of the most important things to put into the body to help replenish those muscles. Below, we’ve rounded up some of our favourite protein recipes published in our cook book.

1. The quick snack: Orange Chai Running Balls

These snacks pack a powerful combo of protein, fibre and carbohydrates. They’re perfect to take along for a long run treat or post-workout recovery snack. Double the batch and freeze for future use.

Makes 40
Ingredients
1 cup organic almond butter
½ cup raw honey
½ cup almonds, finely chopped
½ cup hemp seeds
¼ cup chocolate protein powder
(whey or plant-based)
¼ cup flax seeds
¼ cup dried cranberries or raisins
¼ cup dates or prunes, finely chopped
¼ cup dry unsweetened coconut and extra
½ cup for dusting
1 tbsp cocoa powder
1 tbsp ginger powder
½ tsp ground cinnamon
½ tsp ground cloves
½ tsp ground or crushed cardamom seeds
¼ tsp ground nutmeg
zest of an orange

Preparation
In a medium-sized bowl, add almond butter and mix well. If consistency is stiff, warm up slightly in the microwave or on the stovetop. Add remaining ingredients and mix well. Chill in refrigerator for 15–20 minutes. Roll into balls slightly smaller than walnuts. Place remaining coconut in a small bowl. Dust with coconut to garnish. Store in the refrigerator.

2. The recovery meal: Grilled Chicken Fusilli Primavera 

Ingredients
375 g multigrain fusilli pasta
2 skinless boneless chicken breasts
(8–9 oz total)
1 bunch of asparagus
1 sweet yellow pepper
1 sweet red pepper
1 Bermuda red onion
2–3 portabello mushroom tops
3 garlic cloves
¼ cup extra virgin olive oil
2 bunches fresh basil
¼ cup of grated parmesan
½ cup olive oil
2–3 tbsp of toasted pine nuts
½ cup cherry or grape tomatoes

Preparation

1. For basil pesto, combine roughly chopped basil, garlic cloves, parmesan cheese and pine nuts in a food processor and blend while pouring in ¼ cup of the olive oil. Blend until smooth and season with salt and pepper. This can be made a day or two in advance.
2. Peel and trim asparagus spears, cut ends off sweet peppers and cut to open the pepper. Clean and discard seeds and white pith.
3. Peel onion and slice width wise across the grain in slices ¼-inch thick.
4. Wipe mushroom surface with a damp cloth and trim off dark gill section.
5. Place prepared vegetables in bowl, lightly coat with remaining oil, season and grill on a hot barbeque.
6. Grill chicken breast until the flesh is firm and fully cooked. The juices should be clear and read 170 C on meat thermometer.
7. Cook pasta to desired tenderness.
8. Cut grilled vegetables and chicken into bite-sized pieces. Combine with cooked pasta, pesto and washed cherry tomatoes.
9. Garnish with freshly grated parmesan and serve.

3. The vegan option: Recovery smoothie

Ingredients

1 scoop Chocolate Vega
Complete Whole Food
Health Optimizer (or 2 tbsp
hemp protein powder,
1 tbsp of ground flax
seeds and 1/2 tbsp of
cocoa powder)
· 1 large date
· 2 cups cold water
(or 1 cup coconut water
and 1 cup water)
· 1 banana
· 1/2 cup blueberries
· 1/4 cup soaked raw almonds
or raw almond butter

Preparation

Add ingredients all together and blend.