A Green Spin on Recovery

Last time I talked about what nutrition is and why what you eat daily is so important for when you run/walk!  This edition will focus on the micronutrients, the lesser talked about, but as important component to running/waking well and recovery. 

As you start to add miles, and run more then you have run/walked before, your body will need to recover.  This is where those lesser discussed vitamins and minerals come into play.  Too often we focus on the carb loading, on the run gu, and the post run recovery shakes and powders.  I want to challenge you to try something a little different as you begin to add on miles. 

Try substituting your post-workout recovery powders with a natural alternative for a few weeks. 

Green smoothies are a healthier and better alternative to those sports drinks and make a real difference to your recovery and performance.

You can double your vitamin and mineral intake in no time by blending together some of your favorite fruits and greens into tasty treats.  

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The advantages of adding leafy greens to your recovery plan.

They: 

         §  Contain more Vitamin B12 than any dairy milk   (B12 = Energy Booster)

§  Have a higher Vitamin E content than whole grain wheat (Combats free radicals which are increased in distance runners/walkers)

§  Contain more Vitamin C than oranges  (As you run more your immune system is taxed, vitamin C boosts this) (Repair and maintain cartilage, bones)

§  Have more beta-carotene than carrots  (So you can check out the hot runners/walkers ahead of you with that improved eyesight.  Oh yeah, and it boosts immunity and combats asthma)

§  Have a complete amino-acid profile found in proteins (aids in recovery and builds muscle)

§  Are filled with essential fatty acids, anti-oxidants and enzyme  (support cardiovascular, a strong heart = better performance, and immune system) (Reduce inflammation)

§  Are the best source of the main alkaline minerals such as magnesium, calcium and iron  (Strong bones, more energy)

§  Consist of chlorophyll, a plant molecule similar to that found in human blood (hemoglobin) giving your body a blood transfusion and carrying lots of oxygen  (Come on now, as a runner/walker more oxygen can only help!) 

In general, adding leafy greens to your recovery will: 

•               Boost your physical and mental powers

•               Strengthen your heart

•               Repair muscle fibers and speed recovery due to increased absorption

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What if I don’t have time? 

Green smoothies can be prepared as quickly as a recovery shake and takes no more then five minutes.  Make it the night before and store it in the refrigerator overnight for an even quicker boost and all you need is a blender. 

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But which greens do I use?

The following leafy greens are perfect in smoothies:

BOSTON LETTUCE, SPINACH, ROMAINE LETTUCE, KALE, CHARD, CELERY

Parsley gives most green smoothies that extra flavor.

Mint adds a refreshing taste to green drinks during summertime.

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How do I know how many greens I need?

Go with your what you are feeling and how hungry you are. Mix and match the ingredients you’re really want.  I’ve included two recipes at the end as a starting point.  

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Won’t they taste and smell bad?  I can’t eat anything green.

That is where the mix of fruit and greens comes in.  For less “green” taste, spinach and chard are the best leafy greens to start with, but try all to see what you like. 

For extra sweetness add some dates and/or honey

For a more refreshing taste add cucumber. 

If you prefer a more bitter taste, blend in celery stalks (known for their high electrolyte content).

Ever tried coconut water? A definite must-have in every runner´s cupboard and adds flavor to a green smoothie. 

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How much fruit can I put in?                   

No special rule applies here.

It depends how 'fruity' or more 'earthy' you like your green smoothie.

The more fruit you add the less “green” it will taste, but the more sugar you are drinking. 

Also think outside the box, cayenne and ginger make great additions.

Depending on your taste preference, 40/60 to 60/40 of fruits to greens the appropriate measure. Obsessing over exact amounts is not necessary.

Substitute any of the fruits in the green smoothie recipes with the ones you have at hand. The stress of having to buy that one specific ingredient is not worth worrying about.                 

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Why should I combine leafy greens and fruits?

Many people find that they can only eat small amounts of greens at a time.  By combining fruits and greens in this way you are able to easily increase your intake of greens. 

By blending your greens the minerals from the greens and vitamins from the fruits are ripped and pre-digested. In addition to that, the fruits take away the bitterness of the greens.

Simply, there isn’t a more convenient way of increasing  your mineral and vitamin metabolism and speeding up recovery! 

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The benefits of drinking green smoothies and the five minutes it takes to prepare, make them a simple way to boost your well-being and health as a runner/walker, enhance performance, and improve recovery/decrease recovery time.  

Often, we try to hard to figure out what is best for us as athletes. Eating whole foods should be the rule and processed foods should be an exception.

 Take the challenge, leave those powders/pre-made drinks on the shelves for a while and simplify your nutrition.  Add green smoothies to your repertoire
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DO YOU GREEN SMOOTHIE?  Leave a comment, if you do, with your favorite recipe.  If you don't, try one, and leave a comment with your experience.  


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Recipes:    

Strawberry Spinach:

1 apple (your choice)

1 cup spinach

Handful of frozen strawberries (or fresh)

Fill blender ¾ with water and blend!  (I love to use coconut water, especially after a run)

Pineapple Berry Green Smoothie               

                                              A few pieces pineapple

   

 1/2 pack blueberries

A few strawberries

1 pear

1/2 bunch chard

1 bunch parsley

Water or about 16 ounces orange juice (fresh squeezed preferable)

Blend and Enjoy!