Post-run recipe

In samenwerking met Jumbo Foodcoach
Vrijdag, 2 oktober 2015
Post-run recipe

Skyr with blueberries and muesli is the ideal recovery snack for you as a runner. When you have completed an intensive workout, you have lost moisture, used up your carbohydrate reserves and suffered some muscle damage.

To recover well in the short term, it is important to replenish your carbohydrate reserves and fluids as quickly as possible, especially if you have to exert yourself again within 24 hours.

Jumbo Foodcoach takes into account sufficient carbohydrates and proteins in your meal after running. Carbohydrates are particularly important for short-term recovery, while proteins have a positive effect in the long term. They provide training adaptations, such as muscle building.

Ingredients

  • 171g Skyr vanilla
  • 0.8 pieces of banana
  • 57 g 4 grain muesli
  • 114 g blueberries
  • 1.5 tbsp honey
  • 1 tbsp pumpkin seeds

The quantity is based on the following profile by the Jumbo Foodcoach app:

Dirk is a 27-year-old man. He is 1.84 metres tall, weighs 87 kilograms and is of average activity. He has a sedentary job and works 8 hours a day. He also sleeps 8 hours a night. After dinner, he does an interval training of 12 kilometres in 60 minutes.

Preparation method

  1. Wash the blueberries and mix with the honey
  2. Peel the banana and cut into slices
  3. Put the blueberries in a tall glass, followed by the muesli
  4. Place the banana slices on top of the muesli and then add the Skyr
  5. Garnish with the pumpkin seeds

Nutritional values

Energy: 648 kcal
Carbohydrates: 109 g
Proteins: 27 g
Fats: 8 g
Fibre: 10 g

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In samenwerking met

Jumbo Foodcoach

Jumbo Foodcoach geeft je een professioneel en persoonlijk voedingsplan om beter te presteren. En dat met lekkere, gevarieerde en makkelijke recepten. De app is beschikbaar voor hardlopers, wielrenners, fitnessers en hockeyers.