The Other 23

The Ultimate Post-Running Recovery Shake

By Mike Roussell, PhD

After pounding the pavement for mile after grueling mile, your muscles are screaming for restoration. Quickly replenishing lost nutrients is crucial for reducing post-run soreness and fatigue – and getting you ready for your next run. The right recovery shake provides your worn- out body with the precise ratio of carbs, protein, electrolytes, and anti-inflammatory compounds needed to maximize repair and growth.

This smoothie recipe checks all the boxes. It contains faster-digesting carbs from bananas and pineapple to rapidly refuel depleted glycogen stores. A scoop of whey protein assists in rebuilding damaged muscle fibers. The anti-inflammatory fats in avocado ease aches and pains while providing fuel for recovery. And a pinch of salt helps replenish lost electrolytes.

Chug this nutrient-packed blend 30 minutes after your run. Then, watch your stamina and strength increase workout after workout as your body bounces back efficiently.

Nutritional facts

Calories 281, Protein 15g, Carbs 51g, Fat 4g


  • 2 cups water

  • 1 banana

  • 1/2 avocado

  • 1⁄2 scoop whey protein powder

  • 1 cup pineapple

  • Pinch of salt

How to Make

1. Add all ingredients to a blender (with ice if you prefer). Blend on high for 45 seconds until smooth and creamy.

2. Consume immediately after your run for optimal recovery benefits. Store any leftovers in the refrigerator for up to 24 hours.

AUTHOR BIO: Mike Roussell, PhD

Mike Roussell, PhD, is an author, speaker, and nutrition strategist who has spent more than 20 years transforming complex nutritional concepts into practical habits that change lives.

His clients have included NBA all-stars, tech execs, and TV personalities.

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