Recover, Recover, Recover! – With Brownies!
As distance runners, we live in a constant cycle of destruction and adaptation. Getting your recovery right is vital for staving off muscle soreness and improving your performance. I love to come up with great new ways to recover after a long run or a hard workout. Ideally you want to refuel within 30 minutes after running as your body needs essential nutrients to kick start the growth and repair process after a hard training session. Both carbohydrates and protein are critical for full recovery after training. Carbohydrates are the body’s main fuel source, and are stored as glycogen in the muscles. As the body can only store a certain amount of carbohydrate, once depleted through exercise these reserves need to be replaced before your next training session. Protein is vital for the growth and repair of muscle tissue and as hard training depletes the body’s stores it is important to refuel with high-protein snacks as soon as possible.
Put the shaker cup away and get ready for a protein packed brownie to make your post run recovery taste great! This healthy brownie recipe should be paleo, gluten free, and picky-eater approved. It is quick and easy to make and isn’t all sugar (and other garbage) like most brownies. We’re using all real, natural, and protein rich ingredients.
Ingredients:
- 3/4 cup chocolate protein powder
- 1/4 cup stevia OR 1/2 cup sugar (adjust depending on your protein powder’s sweetness)
- 1/2 cup almond butter
- Pinch of baking soda
- Pinch of salt
- 1 egg or equivalent egg whites
- 1/2 tsp. vanilla
- 1/2 cup almond milk
Directions:
- Preheat oven to 350 degrees.
- Heat almond butter slightly in a microwave safe dish – 30 seconds or until easy to mix. Mix almond butter and stevia thoroughly.
- Add eggs, vanilla and almond milk. Mix it up
- Mix protein powder, baking soda and salt in a separate bowl. Combine.
- If batter is too thick add more until it is like cake batter.
- Pour into very well greased 8×8 baking dish.
- Bake for 26.2 minutes (or until set).
- Let cool, cut, run, and eat!
Be sure to store these in an air tight container in the fridge. These will go great with a cold glass of almond milk!
Chocolate Protein Cake?
For a great twist on this recipe, increase to 1/2 tsp. of baking soda for a fluffy chocolate protein cake! Top with this Greek Yogurt Frosting and you’re ready to go!
Ingredients:
- 1 cup Greek yogurt
- 1/2 cup powdered sugar
- 1 tsp. vanilla extract
Directions:
- Whisk all ingredients until they blend and thicken slightly.
- Chill at least 30 minutes.
- Spread on cake.
*Keep frosting away from heat or sun, since it melts easily.