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Healthy Hydrating (July 2.0): Post Workout Smoothies + Running Injury Prevention

Feeling woozy after yoga class? Find that after a great lunch break run you return to your desk feeling like you're barely there? Feel like no matter how much water your chug after your workout, it's never enough? In honour of our 'Running Injury Prevention' document posted on our website which you can find here, we collected two delicious and invigorating smoothie recipes for a post workout pick me up. These are the perfect after excercise smoothie, especially a run. Consume within 30 - 60 minutes after your workout to re-hydrate, re-energize and revitalize your body. Mango a go go Smoothie:

"Orange fruits and veggies offer heaps of nutrients called carotenoids, which repair the cell damage that happens during workouts. Meanwhile, coconut water rebalances the electrolytes you’ve lost through perspiration." -

What you'll need:

2 c spinach

1 c frozen mango

½ c baby carrots

½ c coconut water

¼ c orange juice

2 satsuma or mandarin oranges, peeled

½ c plain yogurt

The steps:

BLEND all ingredients until smooth.

Berry Blast Protein Smoothie:

"Low-fat milk supplies protein and carbs, while the frozen banana provides potassium and carbs to refuel your muscles, says Mitzi Dulan, RD. And you'll get a hit of powerful antioxidants and fiber from the mixed berries." -

What you'll need:

1 scoop (1.6 oz) vanilla soy protein

8 oz low-fat milk

½ frozen banana

¾ c frozen mixed berries

The steps:

BLEND all ingredients until smooth.

Both these recipes will land you back on solid ground after an amazing workout. They're the perfect reward to yourself after really pushing yourself during a run or any other type of exercise. It's essential after a workout to replace the depleted nutrients that you used up during your workout. The quicker you consume replacement nutrients, the more likely that you won't crash and burn after your exercise of choice. Sweat and sip freely after checking out Royal City Physios 'Running Injury Prevention' document! Share your versions on Instagram, Twitter or Facebook and tag it with #keepmoving or @RCPhysio so we can see your delicious creations! Credit for smoothie recipes and photos:

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