Anita Bean, one of the UK’s leading sports nutritionists, has created a berry power recovery shake to help optimise recovery for people taking part in the autumn running events around the UK.
BOOST IMMUNITY
After long bouts of exercise, your immune system is temporarily weakened, which makes you more susceptible to viral infections. As you complete your final long runs, boost recovery with this berry power recovery shake which will increase your vitamin C and E and natural phenolic acids, which help kill viruses and fight infections.
A US study found that vitamin C before and after resistance reduced post-exercise muscle soreness and muscle damage and promoted recovery.
Berry power recovery shake
- 150ml carton fruit yoghurt
- 150ml skimmed milk
- 150g raspberries, blackberries, blueberries or strawberries
- Put all the ingredients in a blender and whizz till smooth
- 220 calories; 40g carbohydrate (of which 40g total sugars); 13g protein; 2g fat
Fun fact: Berries are densely packed with powerful antioxidants, including vitamin C, which helps to strengthen blood capillaries and improve blood flow around the body. Blueberries in particular are good for promoting recovery – a 2010 New Zealand study found a blueberry extract reduced muscle damage after exercise.
Pre run berry power smoothie
- About 5 – 6 ice cubes, crushed
- 85 g (3 oz) strawberries
- 60 g (2 oz) raspberries
- 1 banana
- 200 ml (7 fl oz) orange juice
- Place the ingredients in a smoothie maker, blender or food
- Processor and blend until smooth and frothy
- 199 calories; 47g carbohydrate (of which 45g total sugars), 4g protein; <1g fat
Quick tip – For a super quick dessert mix a 150 ml pot of 0% fat Greek or thick plain yoghurt with a few drops of vanilla extract, 85g fresh blackberries and a little crunchy oat cereal.
