15 best foods to eat after running

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Jogging is part of an overall health goal, it's a great way to improve heart health. While people are pretty focused on what to eat before a run, what you eat after is just as important. Depending on your goals, such as: weight loss, muscle gain, etc., different foods can provide different benefits.

1. Food helps to lose weight

Exercise is important to a weight loss regimen, and more specifically to maintaining weight loss. Running is a popular exercise for many people who want to lose weight, as it can be done almost anywhere and without the use of expensive equipment. Here are the 5 best foods to eat after a run when your goal is to lose weight.
1.1. Beetroot Salad Beets are nutrient-dense, low in calories, and an excellent source of hunger-controlling fiber. What's more, beets are high in dietary nitrates, which are compounds that help your body produce nitric oxide, one of the key molecules for blood vessel health.
Studies have shown that dietary nitrates from beets and other nitrate-rich vegetables, such as spinach and arugula, can boost running performance and delay running fatigue.
Using salad greens as your base, add a peeled and cubed cooked beetroot and top with shredded cheese. Then, top the salad with a bit of balsamic vinegar and add salt and pepper to taste.
1.2. Watermelon What to eat after jogging? Watermelon is low in calories and a good source of two powerful plant compounds - citrulline and lycopene. Like the compound nitrate, citrulline helps your body produce nitric oxide and can delay exercise fatigue and reduce muscle soreness. With melons containing 91% water by weight, watermelon can also help you rehydrate after a run.

2.3. Hummus and raw vegetables Hummus, a cake made primarily with crushed garbanzo beans, also known as chickpeas, as well as several other ingredients, such as olive oil, garlic, lemon juice, and salt. This dish is a good source of plant-based protein, providing nearly 8 grams per 100-gram serving. Instead of using french fries to dip the hummus, opt for nutrient-dense, low-calorie vegetables like carrots, bell peppers, celery, radishes, and cauliflower.
2.4. Vegetarian Omelette After jogging, what should I eat to lose weight? Packed with vitamins, minerals, healthy fats and high-quality protein, eggs are one of the best natural sources of nutrients. Studies show that an egg breakfast can enhance weight loss when combined with a low-calorie diet, making omelettes the perfect breakfast choice for early-morning runners.
2.5. Apples or Bananas with Peanut Butter Apples and bananas pair well with nut butters like peanut butter, the food of choice for runners. Carbs from fruits and fats from peanut butter work synergistically to not only help you recover from a run, but also control your hunger throughout the day. Because peanut butter is so high in calories, you should use a serving of 2 tablespoons, or the size of a ping pong ball.

2. Foods that help build muscle

Running when combined with weightlifting is a great way to help you burn extra calories, maintain a healthy heart and build muscle. So, choose what to eat after exercise. Some of the best foods to eat after running when your goal is to gain muscle.
2.1. Chocolate Milk Chocolate milk is the perfect post-run drink. This milk is packed with high-quality protein and fast-digesting carbs for muscle recovery and extra energy.
A 5-week study in adolescents found that chocolate milk resulted in a 12.3% increase in strength during squats compared to a carbohydrate-containing beverage.
Furthermore, a review performed with 12 studies found that chocolate milk provides restorative health benefits.
2.2. Whey protein shakes Protein shakes have been around for decades and are the first choice of many people looking to build muscle. Although there are several protein powders available, whey protein belongs to the category of one of the best options for building muscle after a run. Your body digests and absorbs this milk protein quickly.
Compared to other protein powders, such as casein or soy, whey protein contains more than nine essential amino acids that your body needs to start building muscle.
2.3 . Grilled Chicken Vegetables Chicken, high quality lean meat. A 112-gram chicken breast contains 27 grams of protein, which is enough to start the process of rebuilding muscle after a run. You should serve with grilled vegetables with grilled chicken. Cauliflower, Brussels sprouts, broccoli, mushrooms, zucchini and asparagus are the first choices
2.4. Cheese and fruit Cheese, an excellent source of protein and calcium. One cup of about 226 grams of low-fat cheese provides 28 grams of protein and 16% of the Daily Value (DV) for calcium. This cheese is also high in sodium, an electrolyte lost in sweat during exercise. Fresh cottage cheese topped with berries, for added antioxidants, vitamins and minerals.
2.5. Pea protein powder If you follow a plant-based protein diet, pea protein powder is a great alternative to dairy-based powders. Pea protein powder supplement, convenient way to increase your protein intake.

Research on the effect of bean protein on muscle repair and recovery in endurance athletes is lacking, it has been shown to increase muscle protein synthesis - the process of building muscle. - to the same extent as whey protein.
In an 8-week study in 15 people who were doing high-intensity exercise 4 times per week, consuming pea protein before or after training produced results similar to whey protein in terms of thickness and muscle strength. To take advantage of the benefits of pea protein, mix 1–2 tablespoons of the powder with water, milk, or a plant-based milk substitute until smooth.

3. Some foods for marathon

In addition to a pre- and during-race refueling strategy, you should have a post-race strategy when participating in a marathon. The purpose of a post-marathon meal is to replace the nutrients you lost during the marathon and provide the building blocks needed to help muscles recover.
Specifically, your post-run meal must contain adequate protein, as well as plenty of carbs to replenish glycogen, your body's storage form of carbs.
Additionally, you'll want to take a salt supplement to replace the sodium lost in sweat. Foods high in sodium also increase water retention, restoring hydration after exercise.
3.1. The Burrito Bowl The Burrito Bowl has everything you normally get in a burrito. While these foods can contain as much or as little food as you like, they must be high in carbs and protein to start the recovery process and replenish your energy stores.
Use brown or white rice with black beans or pinto beans as the base for the burrito bowl. Next, add foods that contain lean protein, such as: beef or chicken. You can then stack the vegetables of your choice and top them with sour cream, cheese, and salsa.
3.2. Penne with Chicken and Broccoli This food is packed with healthy carbs and high-quality protein - the perfect food for after a marathon. Cook penne according to package directions, adding broccoli during the last two minutes of cooking.
3.3. Salmon with Rice and Asparagus Salmon is not only a great source of protein, but is also rich in heart-healthy omega-3 fatty acids. Because of their anti-inflammatory properties, omega-3 fatty acids have been studied for their role in reducing the risk of heart disease, mental decline, and certain cancers, such as breast and colorectal cancer. .
Furthermore, this food has been linked to recovery from training, making salmon the perfect post-marathon protein source.
3.4. Oatmeal Oatmeal, a high-quality carb source and rich in beta-glucan, a type of soluble fiber that has been linked to a number of health benefits, such as improved immune system function and reduced risk heart disease.

While oatmeal is often eaten for breakfast, it's also an ideal choice for post-marathon, especially when loaded with other ingredients for an extra boost of protein and calories.
3.5. Greek yogurt with fruit and granola Greek yogurt has a much higher protein content than regular yogurt. A 150-gram serving of Greek yogurt contains 15 grams of protein, compared with 5 grams for the same amount of regular yogurt. Fruit and granola add carbs, vitamins, and minerals to help speed post-marathon recovery.
Run a fitness activity that is loved by many people to stay healthy. While the focus is on what to eat before you hit the trail or treadmill, don't forget to refuel afterward to begin your recovery. Eating nutrient-dense, low-calorie foods can help with post-run weight loss, while choosing high-quality protein can be beneficial for building muscle.
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Reference source: healthline.com