~1.5 cups of "Eden Organic Unfiltered Apple Juice.
~1/4 cup blueberries
~1/4 cup cranberries
~2 T ground chia seeds, if not ground they clump up
~2 t of tumeric
~1/4 t fresh ground black pepper
~4 T of "Hemp Pro 70 from Manitoba Harvest. 1 serving
~ a smallish handful (have your 4 year old do it if you have one around the house) of red russian kale or broccoli heads for calcium action.
As I say... our bodies have a window in which we can much more readily and efficiently absorb needed nutrients after strenuous activities so drink it up within 30 minutes of finishing a run.
If you are on the go, you can mix it all together before hand except the chia because they get glommy after a short while.