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Frugal Healthy Recipe: Sam's Super Smoothie

Contributed By Samantha Zeigler, Author of Running and Cupcakes
I did 3 runs x 6 miles this week, and plan on 18 miles for Sunday. My legs feel great now, but that could also be because I welcomed back an old friend... 

The protein smoothie! I have been craving one of these for SO LONG.  When I realized that the protein powder I normally buy has everything I need to help repair my muscles after a run, I immediately got my butt to the store and bought a jug.


So what’s in it?


Sam’s Super Smoothie
  • 1 Scoop Vanilla Whey Protein 
  • 1 Cup Frozen Fruit (Frozen mixed berries this time, but it works with just about any fruit – pineapple makes it taste like a sinful treat)
  • 1 Banana
  • 1 Cup Orange Juice
  • 1/2 Cup Plain Greek Yogurt
I use frozen fruit, instead of fresh fruit and ice, so that the flavor doesn’t get diluted.  This smoothie is so delicious, and great for a post run replenishment.  According to the bottle of whey protein:


    Supplies a high nutritional value including naturally occurring glutamine and branched chain amino acids (BCAA) to athletes. 
    Glutamine serves as fuel for the immune system, provides an anti-catabolic effect and is involved in protein synthesis. Prolonged high-intensity exercise can decrease glutamine levels.BCAA are essential aminos that are part of muscle protein, they help to preserve muscle glycogen stores and help reduce the amount of protein breakdown during exercise. Whey also yields a high biological value, which measures usable grams of amino acids that are used by the body after intense exercise.
I’m looking forward to implementing these drinks into my daily diet! They’re so delicious and great for my body!

Have you had any training epiphanies lately? Anything you do after a run or workout to help refuel and repair your body?
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