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.
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.