There are so many boxes that a post-run meal or snack should check. It should be full of protein to rebuild and preserve muscles, carbohydrates to replenish glycogen, fats to fight inflammation, electrolytes to make up for what you sweated out. It should also be easy to digest if you’re used to ending your run with a sour stomach. Oh yeah, and we’d like for it to be tasty, too.
That’s a lot of pressure to put on your food in the 30-60 minute post-run window. We wouldn’t blame you if you were tempted to go for that same bland smoothie you’ve been making day-in-and-day-out for centuries now.
And to add another layer, if the post-run snack isn’t easy to throw together, it’s going to be harder to have the motivation to make the thing.
That’s why we asked Team Atalanta’s Jamie Morrissey and Aoibhe Richardson for their favorite easy recovery meal. Read on to find out what they’re cooking up.
Savory Goat Cheese and Avocado Oatmeal
From Jamie Morrissey’s kitchen, watch her quickly whip up this protein-rich meal.
- 1 cup oats
- 2 cups water
- 2 tsp. extra-virgin olive oil
- 2 eggs
- 1/2 avocado
- Fresh basil
- Goat cheese
- To keep this recipe as quick as can be, combine the raw oats with water in microwavable bowl and microwave for 2-3 minutes.
- Heat a skillet over medium heat and add olive oil. When hot, crack eggs directly into pan and cook to desired doneness.
- While the eggs cook, add goat cheese, basil, and diced avocado to the oats.
- Mix in salt, pepper, and garlic to taste.
- Top with fried eggs and a drizzle of Sriracha sauce.
Apple and Date Snack Plate
In Aoibhe Richardson’s kitchen, she takes a sweeter approach, assembling a snack platter fit for an athlete. With protein coming from the peanut butter, Greek yogurt, and granola, this snack is also rich in micronutrients from the fruits.
- 1 medium apple
- 1/2 tsp. ground cinnamon
- 1 hefty Tbsp. peanut butter
- 2 Tbsp. Greek yogurt
- Honey to taste
- Granola (Richardson recommends Grainless Granola from Trader Joe’s, which is made with almonds, coconut, sunflower seeds, and pumpkin seeds.)
- 3 pitted Medjool dates
- Slice apple and arrange on plate. Sprinkle cinnamon over top.
- Add a scoop of peanut butter and a scoop of Greek yogurt. Top yogurt with a handful of granola. Drizzle both peanut butter and yogurt with honey.
- Add dates to plate.
This article is part of our three-month 360 YOU program, available free to Women’s Running members. Find out what the program is all about here or head to the collection page to dive into the available training and inspirational content.