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Recipe for Marathon Runners: High-Protein Recovery Shake


WRITTEN BY: Sports Medicine
Friday, April 18th, 2014

Packed with protein and carbohydrates, this fat-free shake will help you recover after a long run. It contains tart cherry juice, which acts as an anti-inflammatory agent and also can help with sleep. We recommend drinking an eight-ounce serving after a long run. For added carbs after a particularly long run, pair this shake with a granola bar or even blend some granola directly into the shake.

Ingredients

  • 1/4 cup whey, soy or pea protein isolate (vanilla or unflavored)
  • 1 cup frozen strawberries, sliced
  • 1 small frozen banana
  • 2/3 cup skim milk
  • 1/2 cup tart cherry juice
  • 2 teaspoons honey

Directions

Combine all ingredients and blend until smooth. Pour eight ounces into a glass for once serving, and refrigerate the rest.

Change it up!

  • Add blueberries instead of strawberries
  • Substitute pineapple for of banana
  • Use half tart cherry juice and half orange juice
  • Add granola for added carbs
Nutritional Information for High-Protein Recovery Shake

This is the third article in a 3-part series of recipes designed for marathon runners by Leslie Bonci, R.D., UPMC Sports Medicine’s director of sports nutrition.

Ms. Bonci is a nutrition consultant to organizations in Pittsburgh and nationwide, including Pittsburgh’s own Penguins, Steelers, and Pirates. Among her many other roles, she has authored or co-authored several sports nutrition books, including Run Your Butt Off, and serves on the editorial advisory board of Fitness magazine.

An avid runner herself, Leslie has completed SEVEN marathons!

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Sports Medicine

UPMC Sports Medicine is the region’s largest and most experienced center dedicated to caring for athletes of all levels. For more than 25 years of world-class care, we’re proud to offer more services, have more physicians, and treat more student athletes than any other sports medicine provider in the region. Read More