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