Nutrition Post run meal

Post run meal


So what do you like to eat post run? I am pretty fond of a protein smoothie right away, and then a proper meal within an hour or so after that. Over the years we have experimented with many different smoothies, but lately have differed to one’s that are easy and quick to blend.

This week my smoothie preference has been this:

2 cups 2% milk

half a banana sliced (my wife freezes them in a container in the fridge for ease of use)

1/2 cup of frozen mixed berries (from the frozen section of the grocery store)

1/3 cup silken tofu (if you can get flavoured tofus go for it)

1 scoop of protein powder.

Blend on high for a minute or so. Consume right away.

Super tasty, super easy, and your muscles will thank you for it. That is the one I have been making this week. Next week I’ll post a new one, that I am making. NO sense in running the same routes every week, so why would you drink the same smoothie over and over.

As for the dinner portion. Tonight  made a simple but really tasty grilled fish dish. Grilled Halibut with chermoula crust and cous cous salad. This is a pretty great marinade with lots of flavour for fish or chicken. It’s great on the grill, so perfect for the summer time.

Chermoula spice marinade

  • 3 garlic cloves minced
  • 1 small red onion, roughly chopped
  • 4 tbsp chopped coriander
  • 1/2 cup flat-leaf parsley leaves
  • 2 tsp  cumin ground
  • 1/2 tsp coriander ground
  • 2 tsp smoked paprika
  • 1/2 tsp chilli flakes OR more if you like it spicey
  • 1/2 tsp turmeric ground
  • Juice and grated rind of 1 lemon
  • 1 1/2 tsp coarse sea salt
  • 1/4 cup olive oil

Mix all the ingredients in a bowl. Reserve about 4 tbsp to the side to drizzle on the plate just before serving. Pour remaining marinade over 4 halibut fillets and leave in the fridge for 1-2 hours. Grill or bake till about medium, which is about 5 minutes for a 5oz fillet. Serve with a side of cous cous salad for a flavourful meal that will replenish your energy stores and put a smile on your face.

Cous Cous salad:

1 cup regular cous cous

1.5 cups broth of your choice (chicken or vegetable or water)

2 cloves garlic minced

PInch of salt and pepper

1 can chickpeas rinsed

1/2 cup roasted pistachios

1/2 cup sultana raisins

1/2 cup cilantro chopped

Juice and rind of 1 lemon

Bring broth or water to a boil with garlic and salt and pepper.  Add cous cous and remove from heat and cover. Let stand for about 8-10 minutes.  Fluff witha fork and add remaining ingredients. Let sit for about 20 minutes before serving to allow flavours to marry.

You can easily make this dish look as stellar as it tastes by placing a large spoonful of cous cous in the middle of a plate. Top with the grilled fish. Drizzle with some reserved marinade around the plate.


IF you have a suggestion for a great meal leave it in the replies and we’ll make it and see how it tastes.