Hot recovery drinks
After a long Sunday run on a cold winter morning, an ice-cold protein shake is hardly appealing. But to ensure you get all the recovery you need into your body as quickly as possible, why not rustle up one of these warm and delicious options. Nutritionists recommend consuming something within 30 minutes of your run for optimum recovery. We have put together our favourite recipes for ultra quick balanced recovery in a mug.
The ultimate hot chocolate
Why: The ratio of protein to carbohydrate in chocolate milk make it a runner's best friend for smart recovery.
- 250ml cow's milk or milk substitute, use soya milk if possible as it contains the same protein as cow's milk
- 1 tbsp raw cacao
- 1-2tsp honey or maple syrup
- ½ tsp cinnamon
- Warm the milk, cacao and cinnamon in a pan on a low heat. Keep stirring. As it heats add in the sweetener, stir and let it come to the boil. Then serve.
Why: The milk provides protein and carbohydrate for recovery and the coffee boost has been proven to help protect your body against a number of diseases, double win.
- ½ cup cow's milk or milk substitute, use soya milk if possible as it contains the same protein as cow's milk
- ½ cup of strong brewed coffee
- ½ tsp vanilla essence
- 1-2 tbsp honey or maple syrup
- 2 tbsp unsweetened coca powder or raw cocoa
- Prepare your strongly brewed coffee and set aside half a cup.
- Meanwhile combine the milk, coco, sweetener and vanilla in a pan and warm gently. Stirring occasionally.
- Once almost hot, add the coffee and stir. Serve – with extra chocolate on top if desired.
Comfort in Chai
Why: You’ll still get the milky benefits plus all the spices used are full of antioxidants, metabolism-boosting properties and immune support so you’ll warm up and recover the right way.
To make batch of spice blend
- 2 ½ tsp ground ginger
- 2 tsp cinnamon
- ¾ tsp ground cloves
- 3/4 tsp ground cardamom
- 1 tsp allspice
- 1 tsp ground nutmeg
- ½ tsp ground black pepper
To make the tea
- 1tsp loose leaf black tea
- ½ cup of milk of choice (cows or soy best for protein)
- Honey or maple to sweeten
- ½ cup water
- 1tsp spice blend
- Add 1tsp of chai mix into a pan of your cold water and milk mix. (If you want it more or less spicy, you can adjust quantity). Gently heat up and add the black tea.
- Allow to gentle simmer for a few minutes then sweeten to taste and remove from the heat, strain through a tea strainer and serve.
Banana, peanut butter medley
Why: For more of a sustaining beverage after a long run, when you need to replenish and refuel. The nut butter contains protein and the banana and oats provide healthy carbohydrates to your system.
- 1 banana
- 1 cup of milk of choice
- 1 tsbp peanut or other nut butter
- 2 tssp oats
- 2 medjool dates
- Gently warm the milk and then blend with all of the above.