Healthy Running Recipes To Keep Cool In Summer
Finally the weather is turning warm, so us runners need to cool off! Here are some great icy-cold running snack recipes to keep you cool and hydrated.
As runners, we need good solid nutrition and that includes BCAAs (branch chain amino acids). If your sports supplement stash includes a BCAA powder, use it to make this amazing BCAA jelly. It will help your muscles recover and rebuild after a run and has the added bonus of helping with a sweet tooth!
– One serving sugar-free jelly powder
– One scoop BCAA powder (flavoured or unflavoured – you can match the jelly to the BCAA flavour or try a combination)
Make the jelly as per the instructions, and whisk the BCAA powder in thoroughly before cooling the jelly as normal (or try letting it set in ice cube moulds, for bite-sized treats).
Homemade Iced Slushies
If you’ve got a blender, you can easily make a variety of icy-cold slush drinks to keep you cool and hydrated after your training runs (or on rest days). Kids will love these homemade iced slushy drinks, too. The sky’s the limit when it comes to flavours and combinations, and the real benefit is that you can control exactly what is (and isn’t) in them. So, out goes excess sugar, chemical ingredients and highly processed syrups and in comes fruit, berries, spices and even sorunningme protein powder.
Here’s our current favourite (get creative, then let us know what your favourite slushy recipe is!)
– A glass full of ice A scoop of vanilla protein powder (whey or a vegan plant protein powder works well)
– 1/2 a lemon (or less if you prefer) – you can even leave the rind on
– A small cube of fresh ginger root (peeled)
– A pinch of cinnamon
Put the ingredients in your blender and add enough water to make the mixture turn easily in the machine. Blend, then serve in your favourite tall glass. You might need to eat it with a spoon!
Homemade Juice Lollies
Here’s something you can enjoy making and eating with any kids in the family. You’ll need to get hold of some lolly or popsicle makers (widely available) but then you’ll be good to go – as with the iced slushies, the only limit here is your imagination. A fun extra is to pop a spoonful of crushed nuts, cacao nibs, shaved dark chocolate or seeds into the end of the lolly mould before slowly pouring in your mixture.
Here are some ideas for homemade frozen lollies which will support your nutritional needs as a runner.
– Fruit juice and water (try fizzy water for a difference)
– Fruit or berries (peeled and cored where necessary) blended with fruit juice or plain yoghurt
– Bananas blended with plain yoghurt, milk or non-dairy milk
One for the grown-ups only! If you’re a coffee-lover, iced coffee is a great way to enjoy your favourite drink even when it’s hot outside. Coffee is a great pre-run drink (unless it causes you any stomach issues) – research has shown that caffeine has a host of benefits for athletes in terms of performance, body composition and focus.
One cup of brewed, then cooled, coffee (if you want your iced coffee before your morning run, make the coffee the night before). Espresso or aeropress is best, but filter or cafetiere will work fine too. Plenty of ice. Simply combine the coffee and ice in a shaker (another use for all those sports drinks shakers!), shake and serve. You can add cream, milk or non dairy milk as normal if you like (we prefer ours black).