This week, we spoke to nutritional chef, consultant, author and Women’s Running columnist Christine Bailey about the benefits of juices and smoothies for runners in light of her new book, Supercharged Juice & Smoothie Recipes…
“Getting your nutrition right can have a huge impact on how you perform and is likewise essential to recovery. After a run, many of us don’t feel like eating straight away – we potter around doing other things like going for a shower and miss the golden window of opportunity for recovery. A antioxidant rich smoothie for example will immediately replenish your body with nutrients and protein to start the repair process. Lots of my post workout recipes include protein – vital for growth and repair of muscle tissue.”
“The addition of collagen powder to some of my recipes is great for runners too. Collagen is an essential protein for the body – not just skin but a key component of our bones for example. Collagen is the major component of connective tissue in the body — it’s about a quarter of our body mass, and is found in skin, muscle, tendons, etc. This makes it the perfect ingredient for runners in supporting bone health and is of course wonderful for the hair and skin.”
Fancy giving one of Christine’s magical juices a go? Here’s two recipes, one to fuel up pre-workout, the other to support recovery after a run.
PRE WORKOUT JUICE
Light and refreshing, this green juice is hydrating, invigorating and loaded with antioxidants. Matcha contains 137 times the antioxidants of regular green tea. It is rich in the amino acid L-theanine and, together with a little caffeine, provides you with a sustained energy boost, creating a state of mental alertness and boosting concentration. Perfect for a pre workout juice.
- 1 large handful of green grapes
- 1 pear, unpeeled
- 1 lime, peeled
- 1 handful of spinach
- 1/2 cucumber
- ¼ tsp matcha green tea powder
Put all the ingredients, except the matcha, through an electric juicer, then stir in the matcha. (Alternatively, transfer to a blender or food processor and process to blend in the matcha.)
Nutritional information per serving Kcals 165 Protein 3.7g Carbohydrates 38.3g of which sugars 36.3g Fat 0.7g of which saturates 0.1g
Longevity Iced Shake
Similar to a soft-scoop ice cream, this thick, iced smoothie is crammed with anti-ageing, antioxidant ingredients plus protein to support muscle mass. He shou wu is an ancient Chinese longevity tonic, which helps to strengthen the organs, particularly the kidneys and liver. Available as a powder, either on its own or in superfood blends, he shou wu is an excellent rejuvenator for the whole body. If you can’t locate any, add a little more maca powder. Maca is a fabulous adrenal supporting superfood making it ideal for supporting recovery after exercise.
- 30g/1oz/scant ¼ cup cashew nuts
- 1 tbsp goji berries
- 2 tsp raw or manuka honey
- Scoop of vanilla protein powder
- 3 tbsp lucuma powder
- ½ tsp he shou wu powder, optional
- 1 tsp coconut oil,
- 1 tsp maca powder
- 1/2 tsp cinnamon
- 8 ice cubes
- water or coconut water to blend
Put the nuts, goji berries and 125ml/4fl oz/½ cup water or coconut water into a blender or food processor and blend until smooth. Add the remaining ingredients, except the ice, and blend until smooth and creamy. Add the ice and blend until thick – almost like soft ice cream. Serve immediately or eat with a spoon.
Nutritional information per serving Kcals 421 Protein 12.4g Carbohydrates 51.5g of which sugars 22.4g Fat 18.3g of which saturates 5.4