Mango Turmeric Recovery Smoothie

Mango Turmeric Recovery Smoothie | happyfitmama.com

This is a sponsored post on behalf of MegaFood®. As a MegaBlogger, I receive compensation and products. All thoughts and opinions are my own.

You hit your paces. Your splits are negative. You’re out there daily, sweating it out, doing the hard work to become a better, faster runner. After your workout, you hit the showers and dream of all the records you’ll smash.

But wait! The hard work isn’t over yet.

Recovery is just as important as the actual workout. Muscles grow bigger and stronger when they are subjected to forces that cause tiny tears in the muscle fibers. The body repairs these fibers during recovery and builds new blood vessels to the stressed area.

Here are 5 post-run/workout recovery tips to help reduce soreness, enhance fitness and to keep you healthy all year long

Fuel up – One of the first steps post-workout should be to eat. For runs over 1-hour, there is about a 30-minute window to refuel to avoid insufficient glycogen stores for the next workout. I try to get the recommended 4-to-1 ratio of carbohydrates to protein via a smoothie or a yogurt bowl with nuts and fruit.

Mango Turmeric Recovery Smoothie | happyfitmama.com

One of the easiest and quickest ways to recover is with a souped-up smoothie. I usually don’t have much of an appetite after a hard workout or race but a smoothie is easy to get down. It also helps with re-hydrating and replenishing the body.

I recently started using turmeric more in my daily food consumption because of its role in recovery. Turmeric contains curcumin, which is a powerful antioxidant. The curcumin helps to decrease healthy inflammation—something runner’s produce a lot of with the stress of hard workouts*. After hearing some runner friends rave about MegaFood® Daily Turmeric Nutrient Booster Powder as a post-workout recovery aid, I wanted to give it a try*. Not only is it a simple way to get in a dose of turmeric, a full scoop of the booster powder enhances the taste of my post-run smoothies. See the recipe for my Mango Turmeric Recovery Smoothie below!

Mango Turmeric Recovery Smoothie | happyfitmama.com

This product is specifically designed to help you bounce back from your daily workout*. Protective and restorative turmeric blends with wholesome FoodState® Vitamin C, tart cherry and a colorful Fruit Phenolic Blend assist in your body’s recovery*. Besides taking a role in physically recovery, MegaFood® Daily Turmeric Nutrient Booster PowderTM has another special ingredient, holy basil leaf, which supports mental performance and response time for when you’re hitting the gym or running the distance*.

Epsom Salt Soaks – Over the years, I’ve learned that my body does not particularly like post-run ice baths. But then again, does anyone enjoy that? Instead, I’ve started to do an Epsom Salt soak, which provides the same benefits minus the freezing temperatures.

Foam Roll/Stretch – My foam roller has become a part of my daily routine. I’ll roll for 10-15 minutes targeting my quads, hamstrings and calves. I also kindly ask Ron every night to do a calf smash on the foam roller for me. My calves are chronically tight so this helps a ton. Stretching regularly has helped too. And of course, yoga. I try to attend at least two classes a week and will pop out some poses every so often to combat the stiffness that accumulates throughout the day.

Mango Turmeric Recovery Smoothie | happyfitmama.com

Mountain top yoga is optional but highly encouraged. 🙂

Sleep – I try to get at least 7-hours of sleep a night or more before a long run or hard workout. Sleep is when the body fully recovers from all of your hard work. If you skimp on sleep, you skimp on recovery.

Rest Days – Taking at least one rest day a week is vital for recovery. The same stress that builds up your running performance can also break it. Rest days allow the body to recover from the high impact of running.  If your rest day involves laying low and not moving much, that’s fine.  You may want to opt for an active recovery of gentle yoga, mobility work or a walk. Just remember that it’s an easy effort.

Mango Turmeric Recovery Smoothie | happyfitmama.com

Mango Turmeric Recovery Smoothie

Makes one large smoothie

Ingredients

  • 1 cup frozen cubed mango
  • 1 frozen banana, cut up
  • 1 cup milk of your choice (dairy or non-dairy, I used unsweetened coconut milk)
  • 1 scoop MegaFood® Daily Turmeric Nutrient Booster Powder™
  • 1 serving vanilla protein powder – optional

Instructions

  1. Place all ingredients in a high speed blender
  2. Blend until smooth
  3. Add more milk or non-dairy milk as needed for desired consistency
  4. Pour into a glass and serve

How do you recover from hard workouts?

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Last Week’s Workouts

It was another round of heat and humidity for last week’s workouts.

I feel like I’ve talked more about the weather than anything else lately.  Which made me start to wonder – Do you think runner’s talk more about food or the weather?  I really think it might be a 50/50 tie. Maybe bathroom/digestive habits beats it all?

Monday

5 mile run, 8:47 avg/pace, 277 ft elev gain

After taking the weekend off from running, my body was itching to move.  Starting another week with a sunrise, sweat and a smile makes Monday’s a whole lot easier to handle.

Last week's workouts | happyfitmama.com

Tuesday

20 minutes Step Mill (5 minute w/u, 1:00 alt right/left side, 1:00 quick pace, 1:00 recovery x 5)

20 minutes Arc Trainer

Strength training:

DB bench press

DB pull overs

DB step ups

Hip thrusters

KB single leg dead lift w/ curl press

Cable running girl

TRX reach and pull

Eccentric pull ups

Pull up shrugs

Lat pull down

Rope bicep curl

Overhead rope tricep ext

Plank/side plank to single leg balance

Wednesday

5.2 mile run with hill repeats, 8:58 avg/pace, 485 ft elev gain

Kyle and I hit one of the steeper hills (not THE steepest) in town for 4 hill repeats.  I made the mistake of hitting the pause button rather than the lap button for the first repeat.  Ugh!  I hate when I don’t get all the data.  My PF felt good during the run and throughout the day.

Thursday

30 minutes Arc trainer

Strength training:

Rope pulls (1:00 hard, 1:00 easy x 4)

Battle ropes with reverse lunge

Eccentric pull ups

Pull up shrugs

Cable rows with squat

Goblet squat

Plank w/ KB pull thru

Lunge matrix

TRX bicep curl

TRX tricep extension

TRX mountain climbers

TRX oblique crunch

One thing I love about New Hampshire is that we can hit the beach and the mountains all in one day.  After my workout at the gym in the a.m., we went to the beach for 1/2 the day.

Evening hike: 3 miles, 1113 ft elev gain

With my parents visiting, Ron and I hit Mt. Major for some solo hiking time. It was ridiculously hot at 95 degrees but the breeze at the summit felt amazing.  And dried the sweat dripping off of every single inch of my body.

*see first pic above for one of the best views in the Lakes Region.

Friday

5 mile run, 9:03 avg/pace, 79 ft elev gain

I met up with Lori for some early, easy miles on a super soupy day.  Thankfully, she entertained me with recent Vermont 100 race recap otherwise I would have bailed on my own. I think my sweat was sweating.

But…I’m not complaining because winter will be here soon enough.

Saturday

Rest day!

Sunday

8.1 mile hike, 3,934 ft elev gain

It had been 10 years since Ron and I hiked Haystack, Lincoln and Lafayette.  It’s one of my all time favorite hikes.  Since my parents were still visiting, we took advantage and made the trek north.  I was so excited for the spectacular views from the ridge.  As luck would have it, all three summits were socked in with fog.  There were no views.  Womp, womp, womp.  Of course, a mile down from the summit, the fog started to lift.  Oh well.  A day in the mountains is good for my soul view or no view.

Last week's workouts | happyfitmama.com

How was your week in workouts?

Linking up with Hoho and Wendy for the weekly workout wrap up.

Fudge Banana Pops

Fudge Banana Pops | happyfitmama.com

This is a sponsored post on behalf of Barlean’s.  All thoughts and opinions are my own.  Thanks for supporting the brands that I love.

With the heat (and humidity) of summer in full effect, I am craving nothing but cooling foods.  Number one on the list?  Ice cream.  I would love to eat ice cream everyday but my body rejects that idea.  Instead, I’m enjoying smoothies and popsicles as a way to keep cool.

I really don’t think there is any better flavor than chocolate and peanut butter.  It must be genetic because every one in my family goes ga-ga for that combo. Toss in a banana and it makes it even better. One of my all time favorite smoothies is a simple mix of banana, peanut butter, almond milk, and cocoa powder.

That was in the inspiration for these delicious and easy to make Fudge Banana Pops.

Fudge Banana Pops | happyfitmama.com

5.0 from 2 reviews
Fudge Banana Pops
 
Ingredients
  • 1.5 cups milk of your choice (I used unsweetened almond milk)
  • ¼ cup peanut butter
  • 2 scoops Barlean's Chocolate Silk Greens Powder
  • 1 banana
  • 1 tsp pure vanilla extract
  • ½ cup melted dark chocolate chips
Instructions
  1. Place all ingredients in a high powered blender or food processor.
  2. Blend till full combined.
  3. Pour mix into pop molds and insert sticks.
  4. Freeze according to your pop mold directions.
  5. To release pops, run under warm water for 30 seconds

 

To add a nutritional boost, I used Barlean’s Chocolate Silk Greens Powder. It’s packed with superfood antioxidants from more than a dozen fruits and veggies. It’s non-GMO, gluten free, soy free, dairy free and vegan. What it’s not free of is taste. A wonderfully chocolatey taste, I might add. It’s a great way to sneak in extra greens into your diet.  And when your greens taste like chocolate, I think everyone can agree that it’s easy to eat green.

Fudge Banana Pops | happyfitmama.com

Pops can be made with anything but I’ve fallen in love with this Zoku Classic Pop Molds.  I love the sleek design of it and that it’s mess free with the built in drip guards.

Fudge Banana Pops | happyfitmama.com

I may have to buy another set because the Fish Pop Molds are too cute!

What’s your favorite flavor combo?

This post contains affiliate links.