I only have 10 min­utes to pre­pare a post- run snack. What should I make?

Runner's World South Africa - - Personal Best -

No mat­ter how long you run, you need to re­fuel with carbs, fat, and pro­tein within 30 to 45 min­utes, to re­plen­ish glyco­gen stores and re­pair mus­cles. Try a smoothie with yo­ghurt or milk for pro­tein; nut but­ter, av­o­cado, or chia seeds for fat; and your favourite fruits for carbs. Or have toast with a ba­nana and peanut but­ter, or an egg sand­wich with spinach and salsa. – reg­is­tered di­eti­cian Anne Mauney

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