I created these Recovery Muffins for myself following my latest UltraMarathon-a 50 mile run at Pathfinder Ranch. They are a yummy way to get good nutrition and anti-inflammatory foods into the body. These muffins are a good blend of carbs, protein and anti-inflammatory ingredients.

Recovery Muffins http://marlasmuffins.com/recovery-muffins-ultramarathon-secrets/

However, I also made these Recovery Muffins for Julian following his surgery. Plainly put, these are full of good-for-you ingredients designed to help the body heal itself.

Recovery Muffins http://marlasmuffins.com/recovery-muffins-ultramarathon-secrets/
Path Finder Ranch

Recovery Muffins


Recovery Muffins http://marlasmuffins.com/recovery-muffins-ultramarathon-secrets/

I don’t like to take pills. In fact, taking anti-inflammatory pills (like Ibuprofen) can be dangerous during and after a long run because it taxes the liver and kidneys. So I rely on food and other things to help me recover well.

Recovery Muffins http://marlasmuffins.com/recovery-muffins-ultramarathon-secrets/
At the Start of the race


Recovery Muffins http://marlasmuffins.com/recovery-muffins-ultramarathon-secrets/
Horses on the Ranch gave me a boost of happiness every time I ran by.

Today, I’m going to share with you some things that I did during/after my 50 mile race that I think contributed to the fact that I recovered very quickly. And by “quickly” I mean I had minimal soreness the day after the race and zero sore muscles the day after that.

Here is my list of Recovery Secrets:

      1. I drank and ate a TON during the race (for me “a ton” meant drinking at least a cup of water/Coconut Water every 15 minutes and eating 250 calories- carbs and protein every 45.) But everyone is different.
      2. I stopped 3 times to massage my legs with this lovely Contraption.
      3. I took a cold shower (not always possible during a race.) It was a warm day and I felt like I couldn’t cool my body down. This helped. If you can’t take a cold shower, dump some water on your head, legs and wrists.
      4. I wore Compression Tights during and after the race. I believe they work.
      5. I took walking breaks- everyone is different. I have a friend who swears by the 4 min run/1 minute walk. For me, this meant walking a couple of minutes every other mile.
      6. I ate protein during and after to speed muscles recovery (Peanut Butter, Veggie burger, nuts and these Muffins!)
      7. I walked around after my race.
      8. I put my legs up when I got home.
      9. I massaged my legs with a Foam Roller the day after.
      10. I rode a Stationary Bike and went to the gym to lift weights the day after the race. *Any activity that gets you up and moving will help flush out the Lactic Acid.

Recovery Muffins

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

9 mini muffins

Recovery Muffins


  • 10 dates
  • 2 TBSP Chia Seeds
  • 1/4 C Coconut Water
  • 1/2 tsp Turmeric*
  • 1/2 Tsp Ground Ginger
  • 1/4 C Tart Cherries
  • 1/4 C Cooked Beets
  • 2/3 C Organic Oats


  1. Preheat the oven to 350 degrees
  2. Soak the chia and dates in the coconut water for about 10 minutes
  3. Blend all ingredients (except Oats) in a food processor until it resembles a paste
  4. Fold in the oats
  5. Spoon into mini muffin tin
  6. Bake 15-18 minutes

*The turmeric is very strong. Taste before folding in the oats and adjust sweetening level to your liking.



“You will find your answers in nature.”

– Dr. Wayne W. Dyer

Keep Well,