Nutrition

4 Easy Protein-Packed Recovery Snacks

Need a fast recovery snack that packs a protein punch? Try these protein loaded, easy to make options after your run.

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1. CHOCOLATE PEANUT BUTTER PROTEIN SHAKE

This classic high protein smoothie is also a good source of Vitamin E, niacin, manganese and folate, not to mention heart-healthy monounsaturated fat and antioxidants. Blend a cup of skimmed milk with a banana, 1 scoop of chocolate protein powder and 2 tablespoons of creamy peanut butter for a fast, powerful protein boost.

2. AVOCADO AND POACHED EGG ON TOAST

Mash half an avocado onto two slices of wholegrain toast and top with two poached eggs and fresh herbs. A large poached egg packs over 6g of protein, along with essential vitamins and minerals, while avocado is rich in potassium - which we lose through sweat while running. The monounsaturated fats in avocado can also help boost cardiovascular health, while wholegrain toast provides a good source of fibre and carbohydrates.

3. POMEGRANATE SEEDS WITH GREEK YOGHURT

A good option if you tend to feel queasy after your run - yoghurt is high protein, high in calcium, and also great for our digestive systems. Studies show that pomegranate seeds can speed up recovery and help reduce post exercise soreness, making this an effective and light-on-the-stomach post run option.

4. BEANS ON WHOLEGRAIN TOAST

And finally' it's an easy one, but it's a good 'un. Baked beans are rich in protein and carbs, as well containing the powerful antioxidant Lycopene in the tomato sauce. They also provide calcium, potassium and some iron, as well as amino acids which is especially good for vegetarians. Added to wholegrain toast, beans on toast provides a surprisingly balanced protein, fibre and carb rich recovery option.

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Keen to learn more about fuelling for performance and adventures? Then check out our Nutrition category for more handy tips, advice and recipes.