After long and hard effort runs, I usually down a pre-mixed recovery drink. After running a 10 miler while on vacation, I found that I hadn’t packed my recovery mix. Knowing I needed a quick way to refuel and rehydrate, I whipped together a recovery drink with what I had available. The drink includes sources of carbohydrate, protein, electrolytes, along with a little cinnamon and ginger for their anti-inflammatory properties.
Homemade Recovery Drink
4 oz fruit juice (I used orange juice)
6 oz water
2 Tbs high quality protein powder
1/4 tsp cinnamon
1/4 tsp ginger
1/4 tsp salt
Blend together in a shaker bottle or blender and enjoy 15-30 minutes after your workout or run.
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