Drink Your Veggies

We all know how important it is to refuel after a hard workout, but sometimes, after a long, hot run, the last thing we want is something in our stomachs. While eating is one of the joys of winter, the heat of summer can sap our appetite. 

Unfortunately, if we don't get the proper nutrition after a race or hard effort, it can impact our recovery. 

"As soon as you can after the race, you need to start replacing your muscle glycogen stores," said XTERRA Couch to Trail expert, Mimi Stockton. "You do this through eating - or drinking - plenty of carbohydrates. Ideally, aim for 1.2 grams of carbs per kilogram of body weight. High glycemic index foods are best."

Rehydrating, especially if you sweat a lot, is also important at this stage, especially in the summer. 

That's why smoothies are one of the great summer save-the-day foods. Not only are they easier to digest thanks to your blender, but you can pack them full of vitamins, minerals, and protein. Below are two of our favorites. 

SoCal Green Smoothie

You know how everyone in LA seems to be walking around sipping something green? In honor of our left coast trail runners, we've created a green smoothie that will make you feel - and look - like a movie star. 

XTERRA's nutritional expert, Alexandra Borrelly, recommends that your summer meals follow the ratio of three fruits and/or vegetables for each serving of protein. Add in a healthy carb and you've got yourself a balanced pre or post-workout snack. She also adds ginger to help with digestion and because it tastes great.

• 1½ cups purified water
• 2 cups spinach leaves
• slice of ginger - for taste
• 1/4 cup of almonds, soaked in water overnight
• 1 cup fresh berries or other local, in-season fruit
• 1 banana 

Add the water, spinach, ginger and almonds to the blender and blend until the spinach leaves are blended. Then add the berries and banana. While Borrelly doesn't recommend using ice because the body needs heat to digest food, ice can be added if this is a post-workout smoothie and you are resting. 

Big Elk Beet

The XTERRA Atlantic Trail Run series just finished up with the XTERRA Big Elk Trail Marathon. While beets may be the last thing you think of drinking, studies have shown that beetroot juice is packed with nitrates. The body converts nitrates to nitric oxide, which can enhance blood vessel dilation and increase your bloodflow capacity, leading to better endurance on the trails. The spoonful of coconut oil provides the fat to keep you satisfied.

• 1½ cups purified water or fresh orange juice
• 2 oranges, peeled
• 1 cup fresh berries or other local, in-season fruit
• ½ lemon, juice of
• ice, if desired
• 1 tablespoon coconut oil

Add the water or juice, fruit, beets, and coconut oil to the blender. Blend until smooth and enjoy!