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What you eat after a long hard run has a big effect on how well you recover and how hard you work the next day. Eating well after endurance training is important for a number of reasons. For an easy workout, a snack or any meal you normally eat within an hour afterward is fine. Here are the 15 best foods to eat after a run.
1. What are the benefits of good nutrition after running?
While we often focus on refueling before a run and refueling after a run, what we eat after a run can feel a bit depressing.
After strenuous jogging, you will be left with low glycogen levels, small tears in your muscles and depleted electrolytes and minerals. To repair your muscles and replace lost nutrients, it's essential that you eat the right foods post-run to reinforce those workout results.
A good approach to post-jog nutrition will help you:
Replenish glycogen stores in your liver and muscles Repair minor tears in your muscles to speed recovery Replace Electrolytes and minerals are lost through perspiration All of which are vital to keeping you and your body functioning optimally.
2. What nutrients does your body need after jogging?
A consultant nutritionist says: After a strenuous run, the key nutrient that needs to be replaced is carbohydrates to start replenishing glycogen stores so your body is ready for the next workout. The recommended amount is 1.2 grams of carbs per kilogram of body weight. Here are the foods that you need to replenish after running:
Protein: Protein supplementation has been shown to be helpful when this carbohydrate need cannot be met as it encourages the absorption of carbs. into the muscle. In addition, the protein began to help repair the significant number of micro-tears that occur during difficult movement. Electrolytes and fluids: Rehydration is also important, as only when you are sufficiently hydrated can you efficiently convert carbohydrates into glycogen. Electrolytes, such as sodium, chloride, and potassium, help replace the losses caused by sweat but also help draw more fluid back into the body.
3. 15 best foods to eat after jogging
3.1. Energy recovery cake
Energy recovery cakes are a great post-run option to provide quick and convenient nutrients to keep you going until your next meal. But it's important to make sure you're getting a 3:1 balance of carbs and protein.
3.2. Fresh fruit smoothies
If you're having trouble with solid foods right after your run, try adding some fresh fruit to your smoothie to boost your carbs and add some vitamins. Mix bananas (rich in potassium to replenish your electrolytes) with a few other fruits (try oranges or strawberries for Vitamin C to help your body heal) and yogurt or protein powder to boost your protein intake.
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3.3. Chocolate milk
It sounds too good to be true, but chocolate milk is a great source of energy after a run. It's the perfect combination of easily digestible starches in the form of lactose and glucose; Protein, electrolytes and liquid in one. Just make sure you make your own or avoid choosing one with added sugar.
3.4. Fresh yogurt
Yogurt is a great source of protein to fuel your muscles so they can recover. Try adding fruit, honey, or granola for an extra boost of carbs and fiber, or if you like it savory, mix some cucumber, garlic, and lime juice into your yogurt for a quick and easy tzatziki and Serve with pitta bread for carbs.
3.5. Nut butter
Whether you opt for the classic peanut butter or something a little more fancy, nut butter is a great source of healthy fats and protein. Peanut butter is a rich source of B vitamins like biotin and niacin, which your body uses to release energy from food, while almond butter is high in Vitamin E to maintain your immune function. For a 3:1 carbs to protein ratio, try one of these snacks:
Peanut butter, one medium banana, and 100g fat-free yogurt mix for a smoothie One medium apple fits 1 scoop peanut butter soup 2 slices whole-wheat toast with 2 tablespoons peanut butter 6 oatmeal cookies with peanut butter
3.6. Protein shake
Another strong option if you're having trouble eating after a run, protein shakes provide a good source of protein, are convenient, and can be easily consumed on the go. Mix your favorite protein powder with milkshakes to boost the lactose and glucose for carbs, or mix it with bananas if you're a bit hungrier.
3.7. Tuna, salmon or chicken
If you're ready for an important post-workout meal, tuna, salmon or chicken are all high-protein options to help with your muscle recovery. Fresh (as opposed to canned) salmon and tuna are both good sources of omega-3 fatty acids, which can reduce inflammation, while chicken is a good source of lean complete protein — and both are high in these acids. essential amines. Try one of the following for your meal:
Tuna fries Fried salmon rice with vegetables Tuna steak with boiled potatoes and greens
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3.8. Salty foods
If you are a sweater that has been contaminated with salt or has been worn for a long time, it is important to return your salt levels to normal. Eating salty foods like nuts and seeds in moderation as part of your post-run snacks and regular meals can help restore this balance.
3.9. Eggs and vegetables compete
There's no need to just eat egg whites anymore. The yolk is where all the nutrition is stored. This is where you'll find most vitamins, including vitamins A, D, E, and K. Since all are fat-soluble vitamins, eating them with the fat in the yolk is ideal. . She likes to mix 2-3 eggs with fresh veggies like kale and mushrooms and finish the whole dish with cheese.3.10. Sardines or salmon with baked sweet potatoes
Not only are these two fish great sources of protein, but they're also rich in omega-3s, which research has shown can reduce heart rate and effort rate during exercise. The researchers also found that athletes who consumed fish oil within three hours of completing a hard workout had better immune function. Since strenuous exercise can make us more susceptible to colds, supplementing with a meal rich in oily fish, like sardines or salmon, could be one way to prevent post-race sniffles. . Meanwhile, sweet potatoes provide vitamin A and many complex carbohydrates.3.11. Whole grain salad
Whole grain salads are usually rich in minerals and fiber and contain some protein. Mix the cereal with some cheeses and hearty greens like kale, which will stay intact even after a few days in the fridge.
3.12. Pomegranate Juice
This juice alone won't meet your calorie claim, but it's worth adding a bit to your next recovery smoothie. Some studies have shown that dark red beverages can reduce exercise-induced muscle damage and may even help boost runners' immune systems. In the grocery store, make sure it's unsweetened (unsweetened) cherry juice that you're putting in your cart.
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3.13. Pilau
A key element in the post-workout recipe arsenal is to put pre-cooked brown rice in the pan along with some eggs, some soy sauce, some sesame seeds, and chopped veggies for a quick and easy fried rice recipe and nutritious. Soy sauce gives you a good dose of sodium, while vegetables and rice provide fiber and carbs. The eggs bring protein to the table. If you have any leftover lean meat from last night's dinner, throw in the meat as well.
3.14. Pizza
When done right, pizza can be a restorative food. It's best to choose a whole-wheat rind and load up on as many vegetables as you can. Avoid highly processed meats that are high in the wrong fats and often contain nitrates, which have been linked to an increased risk of certain cancers.
3.15. Butter on toast
Nutritionists say it's common to mash an avocado on whole grain bread after a workout. Add a pinch of sea salt to replace lost sodium and other minerals, and add that avocados are rich in potassium, which we excrete when we sweat. Additionally, eight studies have found that the monounsaturated fats in avocados can help promote overall heart health. For an extra dose of protein, toss a toast with a fried egg on top.
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Reference source: healthline.com
