My Post-Run Recovery Drink (Short Runs vs Long Runs)

Same system every day. Only thing that changes is carbs. Ice cold protein water + fruit + salt is the recovery base — scale carbs to the run. Rice + pea protein isolate, a pinch of sea salt, and fresh fruit. Hydrates, refuels glycogen, and goes down easy when you're thirsty.

Nutrition Facts

Calories: 390 | Protein: 45g | Carbs: 45g | Fat: 3g | Fiber: 5g

Ingredients

• 14–16 oz ice cold water
• Rice + pea protein isolate (40–50g protein total, ~2 scoops of a blended powder)
• Pinch of sea salt
• 1–2 servings fresh fruit on the side (apple, banana, grapes, or watermelon)
• For long runs / hard workouts, add ONE extra carb source: 2–3 dates, 1–2 tbsp honey, 1–2 tbsp maple syrup, or extra fruit

Instructions

1. Fill a shaker bottle (or Magic Bullet cup) with 14–16 oz of ice cold water.
2. Add 2 scoops of rice + pea protein isolate (target 40–50g protein total).
3. Add a pinch of sea salt.
4. Shake or blend until smooth. Should mix clean with no heaviness.
5. Drink the protein water first while you're still thirsty from the run.
6. Eat the fruit right after.
7. For long runs (13+ miles, intervals, or tempo): add one extra carb source — 2–3 dates, 1–2 tbsp honey, 1–2 tbsp maple syrup, or more fruit — to push carbs into the 70–100g range.
8. Eat a real meal within the next 1–2 hours. No need to rush. Just be consistent.

Recipe by Michael Baker on Get Up Earlier.