Running Granny Green encourages women, especially grandmothers, to gain greater fitness by providing tips and inspiration to insure long years of joyful grandparenting.

The cookie recipes are a bonus!

Friday, August 28, 2015

Food Friday: Refuel After a Run or Workout

It’s Food Friday and we’re talking about refueling after your run or workout.  This post could easily be a Tuesday Training Tip, too!  I recently participated in the Grand Teton Relay 2015, running three five-mile legs with approximately eight hours to refuel and rest in between runs. With short recovery times it becomes important to make wise use of your food options. What works on the relay can also work well for refueling after your everyday workouts.
Here are a few of my favorite post run or workout options:

Hydrate: Cold water is always a great option. If you are looking to refuel while you hydrate, try a glass of cold chocolate milk. It quickly provides protein and carbohydrates – and it tastes like chocolate!
Bananas and Nuts:  Whether you spread peanut butter on a banana or dip it in sunflower seeds or chopped nuts, this quick snack provides potassium, carbohydrates, and protein.

Chocolate Berry Breakfast Smoothie: This cold smoothie tastes like a milkshake!  It’s packed with antioxidants and protein. Add a frozen banana to really power it up.  Find the recipe HERE.
Homemade Trail Mix:  I prefer almonds, dried cranberries, and chocolate chips.  Making your own trail mix allows you to customize it to suit your tastes and pocketbook.

Peanut Butter Energy Bites:  Okay, anything with peanut butter sounds good to me, but these simple to make energy bites may have saved me on the relay. Easy to store and easy to digest, they provided a quick source of fuel that tasted like a treat!
You don’t have to be participating in a relay or other endurance challenge to benefit from a healthy post run or workout snack.  Refueling is a key part of any healthy lifestyle. Find more healthy snack ideas on this page from

Have a happy Food Friday!
Do you have a favorite healthy snack you would like to share?  Post it in the comments below!
Happy Running!
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