Homemade Running Recovery Cocktails

For someone who spends a lot of the day thinking about food and nutrition, I havenʼt often thought about how what I eat impacts my performance on the trail. I started eating a mostly plant-based diet before I started running, so I have never really paid attention to how changes in what I eat effect how I run. I mean, I know that a few glasses of wine on the night before a long run is a bad idea, and I know I should refuel soon after a workout (or run the risk of passing out), but that is about all the thought I had given to performance-based nutrition.

Then two of my passions collided in the form of these weekly blog posts, and I found myself wondering if there were plant-based ways to improve how I felt in my running body. I started with Brendan Brazierʼs Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life. Brazier is a former professional triathlete who is also a vegan. If you are at all interested in plant-based nutrition for athletic performance, I highly recommend this book. Beyond providing a solid case for a plant-based diet, Brazier spends several chapters applying his approach to performance nutrition.

Finding Foods that Fuel

For me, the most intriguing chapter lays out a prescription for pre-, during, and post-workout food. The prescription is filled, of course, with simple recipes you can make at home–turning your kitchen into a pharmacy filled with the ingredients that will provide optimal nutrition and recovery for your athletic endeavors. They are also unbelievably delicious and made a marked difference in my endurance. I wasn’t any faster–but I felt better and, I think, recovered faster.

Iʼve adjusted the recipes to include readily available ingredients, making sure that the fat/carbohydrate/protein ratios he recommends remain the same. Some of the ingredients, like spirulina and maca, may not be in your cupboard. These add nutrition but do not effect the ratio of the macronutrients in the recipes. Feel free to leave them out. If you wish to include them, suggestions for sourcing them (and why you might want to) appear below.

Homemade Sports Drink

Adapted from Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life by Brendan Brazier

• juice of 1/2 lemon
• juice of 1/2 lime
• 3 Medjool dates, pitted
• 1 cup coconut water
• 1 cup purified water (or ice made with purified water)
• 1 tbsp agave nectar
• 1 tsp coconut oil
• pinch of sea salt

Blend all ingredients in a blender until smooth.  Makes about 20 ounces. Can be kept in the refrigerator for up to two weeks, although I can go through the whole amount in one long run.

Citrus Recovery Potion

Adapted from Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life by Brendan Brazier. The first time I tasted this, I thought it was too sweet. After a long run, however, it tastes perfect, and I find myself craving it about mile six.

• juice of 1/2 lemon
• juice of 1/2 lime
• zest of 1 lemon
• zest of 1 lime
• 1 cup coconut water
• 1 cup purified water
• 2 tbsp agave nectar
• 1 tbsp coconut oil
• 1 tbsp chia seeds
• 1 tbsp raw protein powder
• 1 tsp spirulina
• 1 tsp maca powder

Blend all ingredients in a blender until smooth. Makes about 20 ounces. Can be refrigerated for up to three days.

Chocolate Recovery Potion

This is my version of Brazierʼs formula, because sometimes I crave chocolate after a run. The chocolate syrup must be made in advance, so it takes a little forethought the first time you make it. I keep the syrup in a pint-sized Mason jar in my fridge, and it makes a welcome addition to all manner of smoothies and sweets.

Homemade Chocolate Syrup

Adapted from kitchentreaty.com

• 1 cup good quality unsweetened cocoa
• 2/3 cup agave nectar
• 1 cup cold water
• 1/2 teaspoon sea salt (or to taste)
• 1 tablespoon vanilla extract

1. In a small saucepan, whisk together cocoa, agave nectar, and water until smooth. Over medium heat, bring to a boil, whisking constantly.
2. Boil for 3-4 minutes until mixture thickens, continuing to stir. The mixture will still be fairly thin and will thicken more as it cools.
3. Remove from heat. Stir in salt and vanilla. Pour into jar. Allow to cool.
4. Store in an airtight container in the refrigerator for up to a month.

• 2 cups organic, plain, unsweetened soy milk
• 2 tablespoons homemade chocolate syrup
• 1 tablespoon coconut oil
• 1 tablespoon chia seeds
• 1 teaspoon maca powder
• 1 teaspoon spirulina

Blend all ingredients in a blender until smooth. Makes about 16 ounces. Will keep in the refrigerator for about three days.

Suggestions, Sources, and Substitutions

• Protein powder: I use Garden of Life RAW protein powder, which is made mainly of brown rice protein. While the texture remains, there is no traceable flavor, which I like. I order it from Amazon, although it is sold at Whole Foods and the Vitamin Shoppe, as well as some local co-ops (like the Wedge and Grass Roots). You can also use hemp protein, which is more easily digestible than soy protein.
• Chia seeds are a great source of omega-3 fatty acids, as well as fiber and protein. (If youʼve read Born to Run, chia is what fueled the Tarahumara Indians). You can purchase chia at Costco, Trader Joeʼs, and Whole Foods, as well as any co-op.
• Maca supports the endocrine system, which can be taxed by adrenalin response. It also purportedly helps balance hormones, provides a natural energy boost without the side-effects of caffeine, and helps the body cope with stress. I use the Navitas Naturals brand, which I buy through Amazon.
• Spirulina is a blue-green algae which is a complete protein containing all amino acids and a good source of B vitamins. Because spirulina can absorb heavy metals from the water in which it is grown, it is important to purchase a reputable brand. I use Nutrex Hawaii brand, which I purchase from Amazon.