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

Ingredients

  • 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

Instructions

  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.

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

Enjoy!

“You will find your answers in nature.”

– Dr. Wayne W. Dyer

Keep Well,
Marla