Dara Duff-Bergeron: Sweaty Mummy


Post-Run Recovery Shake

Shake: Yes. Protein: Yes. Powder: No.


If you haven't already heard, this September, Erica, the YMC team, and I will be running the RBC Run For The Kids in support of Sunnybrook Family Navigation Project to aid families of children with mental health issues. We even have a simple, progressive plan to get you from couch to 5K by September so you can join us! 

Often, squeezing in that 30-60 minutes to jog, walk, or hit a fitness class each day is time enough to carve out of a busy mummy's schedule without adding exercise nutrition to that time-crunched equation. I TOTALLY get that. I am lucky that exercise is a part of my job, and finding time to do some running, stretching, or attend a yoga class on my own time takes extra commitment. I try to build active pursuits into our family time to lessen the load on my shoulders and make exercise simply a part of our lifestyle, instead. This weekend we swam on Saturday and spent Sunday on the Toronto Islands walking and playing, with a 10K quadricycle ride to cap it off (Have you seen these things? They are awesome. And heavy.)

So when you have made that time for your run and need something quick to replenish carbohydrates, plus provide protein and fat to feed your muscles and nervous system (that means your addled mummy brain...), and keep you full, consider this shake recipe. 

I guarantee it will fill you up, keep you full and leave you with no artificial sweetener aftertaste or chalky cottonmouth like a protein powder might.

Peanut Butter Banana Post-Run Shake

(also makes a great breakfast on the go)

  • 1 medium banana
  • 1/2 cup cottage cheese
  • 1 tbsp. natural (no sugar) peanut butter or almond butter
  • 1 tbsp. ground flax seed
  • 1/4 tsp. pure vanilla extract
  • 1 cup natural (no sugar) almond milk or coconut milk
  • ice

Combine in a blender and whirl until totally smooth. Drink up! This shake contains about 20 grams of protein — no un-food/powder required.

Be sure you are not over-fueling for your workouts! Find out when your post-workout nutrition might be sabotaging your results.