We are so excited to be at RBC’s Race For The Kids event this coming Saturday! We thought it would be good to focus on to do post-workout to reduce muscle soreness. And we’ve also created a delicious post-run recovery smoothie just for you!


WHAT YOU DO before and after exercise really affects the results of your work-out. The tricky thing is there is no ‘one regime’ for everyone but there is a common formula. What you do after a marathon or workout is just as important as what you do before. The body deals with nutrients differently at different times, depending on activity. By consuming particular nutrients after your workouts (aka post-workout nutrition), you improve your body composition, performance, and overall recovery. Here are 3 things to focus on post-workout:

REHYDRATE: It’s very important to hydrate so you can rebalance your electrolyte levels. Now, we’re not talking about your standard sports drinks. Those are filled with artificial colouring and flavouring. You need real nutrients to help rehydrate properly.

REFUEL: Don’t forget to eat! This period is all about replenishing lost stores of vitamins and nutrients and continuing to allow your muscles strengthen and reduce the inflammation from lactate (lactic acid)- a compound produced when glucose is broken down and oxidized. You need to focus on fuel that will replenish glycogen, decrease protein breakdown and increase protein synthesis. The two main nutrients you need to focus on are proteins (to aid with protein synthesis) and carbohydrates (to help replace muscle glycogen).

RECOVER: Take a break and allow your body to repair its tissues. Muscles, tendons, ligaments, and almost every physiological system is challenged when running. Our skeletal muscle becomes inflamed and the muscle fiber necrosis (cell death) significantly impairs muscle power and durability. Cellular damage post-run also occurs. It is best measured by the presence and production of creatinine kinase - a marker that indicates damage to skeletal and myocardial tissue - and increased myoglobin levels in the blood stream. Myoglobin an iron- and oxygen-binding protein found in the muscle tissue that creates an acidic environment. Both of these can stay present in our body 3-7 days post-run, which is why it is important to rest. 




  • 1/2 cup Water
  • 1/2 Banana
  • 1 cup Frozen Cherries
  • 1 cup  Spinach
  • 1/2 Tbsp Flax-ground
  • 1 Tbsp Coconut Oil
  • 5-7 Cashews
  • Ice & extra water for desired thickness


  • Take all ingredients and blend until smooth. If you’re blender is not super strong, blend the cashews and spinach with a liquid first and then add in the remaining ingredients.
  • If you need a little extra dose of protein, try adding a scoop of  VEGA’s Sport Protein (vanilla or chocolate).

We'll be at RBC's Race For The Kids this coming Saturday. Even if you're not running, make sure to come by and try some of our juice!