An endurance sports nutrition recipe to help you refuel—and recover

Want to make sure you perform well in tomorrow’s long marathon training run or triathlon training workout? Then you need to eat the right mix of nutrients as soon as possible after today’s workout. Researchers have found that consuming a mix of carbohydrate and protein in the first hour or two after exercise accelerates the restoration of muscle glycogen stores and speeds tissue repair, thus enhancing performance in the next workout. So post-workout, try this easy-to-prepare snack created by Kimberly Day, a triathlete and Founder/Chief Decadence Officer of Decadent Health LLC (www.decadenthealth.com), to fast-track your muscle recovery.

Hummus Heaven
Makes 2 servings

2/3 cup hummus
½ tomato, sliced
½ cup sprouts
½ cup roasted red peppers, sliced
2 whole-wheat pitas

1. Place 1/3 cup hummus, ¼ tomato slices, ¼ cup sprouts, and ¼ roasted red pepper slices in each pita.

2. Enjoy!

Nutritional Info (per serving): Calories 324, Total fat 10 g, Cholesterol 0 mg, Carbs 50 g, Fiber 11 g, Protein 14 g