A smoothie is a refreshing and easy way to refuel post run – and within the short 30-minute window recommend by experts. Throw in the right ingredients and you can get just the macronutrients you need for optimum recovery in one glass. This delicious recipe combines carbohydrates to top up your muscle-glycogen stores and 9g of protein to assist with muscle repair and reduce muscle soreness. With the added treat of healthy cholesterol-lowering oats and a little passion fruit, you can benefit from vitamins A, C and iron, too, helping to support your immune system and keep you in training.
Energy: 303 kcal. Protein: 9.1g. Carbs: 60.28g. Fat: 4.69g (0.38g polyunsaturated, 0.7g monounsaturated, 1.86g saturated). Fibre: 2.37g.