Make that post-run smoothie even more healthy by whizzing up your own

CRUNCHY COFFEE FIX

Ingredients
110mL chilled coffee
110mL fat-free milk
1 banana, sliced
2tbs whole almonds
2tsp cocoa powder

Good For You
Coffee can speed recovery: the Journal of Applied Physiology found that having caffeine and carbs at the same time helps to restock muscle glycogen stores faster than carbs alone. Natural cocoa powder provides anti-inflammatory antioxidants (and flavour), while almonds add texture and heart-healthy fats that help to keep you feeling full.

Carbs 35g
Fibre 6g
Protein 10g
Fat 11g

SAVOURY SURPRISE

Ingredients
170mL carrot juice
1/4 of an avocado
1tbsp fresh lemon juice
60mL water
1tsp freshly grated ginger
Pinch of ground cayenne pepper

Good For You
Carrot juice is rich in vitamin A, which helps to regulate the immune system. Fresh ginger adds sweetness and, according to The Journal of Pain, can aid post-exercise muscle aches. Avocado adds healthy fats, and cayenne pepper briefly boosts metabolism.

Carbs 23g
Fibre 5g
Protein 3g
Fat 8g

Like this article? Subscribe to Runner’s World and save up to A$35 on the retail price (delivered directly to your door) and receive a FREE pair of Brooks socks PLUS if you subscribe for two years you will also receive a FREE Runner’s World watch.

If you missed picking this issue up at newsstands you can purchase your Runner's World back issue here today!