Fuel Your Runs and Your Recovery With These Healthy Recipes

To get the most out of a hard workout, you need to be properly fueled going into it.

On runs lasting two hours or longer, you'll need to refuel at around the 60- to 90-minute mark to optimize performance. Replacing depleted nutrients and glycogen stores following hard and long runs can help reduce recovery time and boost physiological adaptations.

Gels, bars and liquid meals are abundant, but many contain artificial colors or flavors, chemical preservatives and/or high amounts of sodium and added sugars. Those that don't contain these unwanted additives are often pricey. There's no need to buy these products. You can get everything you need to fuel your runs and recovery from a few fast and easy recipes.

Pre-Run Smoothie

This smoothie will get you out the door and on the run in minutes. It provides around 200 calories of instantly available carbohydrate.

1/2 large banana
2 large dates
1 cup water or unsweetened almond milk

Blend all ingredients in a high-powered blender for 30 seconds.

More: The Truth About Carbs, Protein and Your Performance

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About the Author

Rashelle Brown

Rashelle Brown has been writing about health and fitness since 2010. Her work has appeared in IDEA Fitness Journal and on the popular health web sites livestrong.com and eHow.com. She is a regular contributor for active.com and her first book, Reboot Your Body: A Step-by-Step Guide to Permanent Weight Loss is due out in Fall, 2015 (Turner Publishing). She is the founder and owner of Well Curated Life, a personal training and weight loss coaching business. Learn more about her at WellCuratedLife.com.

Rashelle Brown has been writing about health and fitness since 2010. Her work has appeared in IDEA Fitness Journal and on the popular health web sites livestrong.com and eHow.com. She is a regular contributor for active.com and her first book, Reboot Your Body: A Step-by-Step Guide to Permanent Weight Loss is due out in Fall, 2015 (Turner Publishing). She is the founder and owner of Well Curated Life, a personal training and weight loss coaching business. Learn more about her at WellCuratedLife.com.

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