|Peanut Butter Banana Drink|
I had put some honey and water (5 oz total) in a small flask (similar to this one) and put it in my handheld water bottle pocket. When it was time for some honey, I pulled the flask out of the pocket and it was empty.
I had noticed a few drips, but I thought it was the condensation on my bottle. Fortunately, it didn't make too much of a mess and from now on, I'll be double checking my lids. I was close to home so ran home and picked up some Powerbar Kona gels and a few pretzels to get me through my run.
After today's 12.31 mile run (even .01 counts when it gets up to 90 degrees!), I drank my Peanut Butter Banana Drink: 3/4 of a frozen banana (break up bananas and keep the pieces in a plastic bag in the freezer), 1/2 TB. peanut butter and a cup of milk. It has a 3:1 ratio of carbohydrates to protein. The ratio of 3:1 or 4:1 is what you want to aim for after a hard workout. For more on that, see What Runners Should Know About Protein.
Do you have a favorite healthy post-run food/drink?