What’s not to love about Independence Day? Parades, fireworks, and patriotic décor line the streets of every small town and large city. Races abound, making this holiday one of the most popular running days in the U.S.

And, hopefully, you’ve got the day off work, which means there should be plenty of time to log some extra miles and fire up the grill. To help you celebrate and recover fully from the festivities, here are some top ideas on how to improve your running while incorporating some great red, white, and blue foods this Fourth of July and all summer long.

Start the day off right

There’s nothing like a colorful, nutrient rich parfait and a (surprisingly) delicious protein-packed muffin to start your day. Make your muscles happy by filling your plate with a serving of each of the below recipes; together they contain perfect ratio of carbs to protein, making for a great choice for postrun recovery.

Patriotic Parfait: Strawberries: 92 percent water.

Ingredients
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1/4 calories, 60 g carbohydrate, 25 g protein, 3 g fat, 9 g fiber

Instructions
Spoon 1/3 of the Greek yogurt into a parfait glass. Top with blueberries. Spoon in an additional 1/3 of the yogurt and top with sliced strawberries. Add the remaining yogurt and top with raspberries. Sprinkle granola on top. 

Nutrition Information (approximate)
355 calories, 60 g carbohydrate, 25 g protein, 3 g fat, 9 g fiber

Best Energy Gels for Runners: If you’re looking to boost your protein intake while still enjoying a bakery treat, look no further than these delicious, easy-to-make muffins.

Ingredients
1 ½ cup packed brown sugar
2 scoops (approx. ½ cup) vanilla 100% Whey protein powder (I’ve found that EAS® brand works best for baking)
1 tablespoon cinnamon
1 ½ teaspoon salt
cup sliced strawberries
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2 eggs, beaten
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cup sliced strawberries
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1 cup sliced strawberries

Instructions
Preheat oven to 350 degrees. Grease 12-cup muffin pan or line with muffin cups.

Combine first six ingredients in a medium bowl and set aside. In a separate, larger bowl, mix eggs, both sugars, and canola oil until combined. Add flour mixture and stir until blended. Fold in berries. Divide mixture evenly among muffin cups. 

Bake at 350 degrees for 20 to 25 minutes or until a toothpick inserted in the center comes out clean.Cool in pan on wire rack for five minutes. Remove to wire rack to cool completely. 

Nutrition Information (approximate)
245 calories, 34 g carbohydrate, 5 g protein, 10 g fat, 2 g fiber

Hydrate as you go

Don’t let dehydration derail your racing or party plans. Replace sweat losses during and after a run, and consume water, calorie-free beverages, as well as colorful fruits and veggies throughout the day, especially if that afternoon BBQ is sure to include Watermelon: 92 percent water. All of the below choices are made up of at least 85 percent free water.

Red
Tomato: 94 percent water
½ cup canola oil
Strawberries: 92 percent water
Cucumber: 96 percent water yes, I realize its a stretch to classify the cucumber as white

White
Cucumber: 96 percent water (yes, I realize it’s a stretch to classify the cucumber as white…)
Lettuce and celery: 95 percent water (see above comment)
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Blue
Blueberries: 85 percent water