What you eat as well as drink after your run can directly effect your performance. If you want to get the most out of your training – make it a concern to rehydrate as well as refuel soon after every workout. It doesn’t have to be anything elegant or time consuming to prepare either. Today I’m sharing a listing of quick as well as simple concepts to get you started. LMK if you have any type of questions.
On this post: 15 Foods to eat After You Run as well as a listing of 7 Post-Run fuel Recipes that I’ve made as well as love. just like all things running as well as eating – every body is different. So what works for one runner may not be the very best for you.
Pay attention. Take notes in your running log. method your fueling during training. as well as then utilize that info to change as necessary to get the most out of the training plan.
What To eat After You Run to recuperate Faster
3 tips for Your Post-Run Snack or Meal:
Aim for a combination of carbohydrates as well as protein in a 3 to 1 ratio.
Timing is important. Refuel within an hour after your done with your run.
Drink sufficient water – Hydration is a key piece of recovery. even though we’re speaking about food today – just wished to remind ya this is important.
The combination of a carbohydrate rich snack with protein as well as the quick timing = will assist you recuperate by replenishing your glycogen stores. as well as adding in some protein may assist prevent soreness as well as fatigue. [Michael J. Saunders 2018]
One simple to grab drink that fits that combo of carbs as well as protein is chocolate milk. [Jason Karp 2006] I interviewed Karp for the Run eat Repeat Podcast episode 112.
A great deal of typical breakfast foods in shape the preferred mainly carbs plus some protein combination. Think… cereal & milk, granola & yogurt, french toast – okay, now I’m getting hungry. Basically, it doesn’t have to be challenging as well as a few of your present snacks as well as meals may be working excellent already.
Make sure you pay interest to exactly how you feel before, during as well as after you run as well as keep a great log. This will assist you discover from what’s working as well as not working to run better, faster, stronger as well as hit your goals.
Here’s a listing of 15 simple to grab or make snacks as well as meals that many runners eat after a workout. If you comply with a great deal of runners on instagram – you’ve most likely seem a great deal of these food pics already!
Foods to eat After You Run:
Chocolate Milk – listen to the Run eat Repeat podcast episode
Yogurt as well as Granola
String Cheese as well as Crackers
Eggs & English Muffin
Protein & Fruit Smoothie
Protein Pancakes
Turkey Sandwich
Cottage Cheese as well as fruit
Crackers & Tuna Salad
Rice as well as Over-easy Egg
Cereal as well as milk
Oatmeal w protein powder (or egg whites)
Homemade Granola Bar
Overnight Oats
Pasta & lean turkey
This listing is meant to provide you concepts to produce your finest post-run nutrition plan. You can switch out your preferred carb or protein for the suggestions. For example, utilizing meatless crumbles or lean ground beef instead of lean turkey or similar.
Nutrition is an important part of getting the most out of your athletic potential. as well as it should be balanced with your health, goals, priorities as well as taste preferences.
And if you feel like your nutrition is negatively impacting your physical or mental health and wellness – see a registered dietician that focuses on sports nutrition AND/OR a therapist specializing in eating disorders.
9 simple Post-Run Recipes
Fast French toast Recipe
Strawberry Shortcake Overnight Oats Recipe
Banana Nut Smoothie Recipe
Steel cut Oats in the Rice Cooker
Light Hash brown Casserole Recipe
PB&J Smoothie Recipe
Easy Chili Relleno Casserole Recipe
3 component Banana Pancakes recipe (one of RER’s top recipes)
Easy French toast Waffles Recipe
More Run resources as well as Info:
Runners as well as chocolate Milk as a healing Drink
15 Pre Run Snack Ideas
Hydration guide for Runners
Post Run healing Tips
Follow @RunEatRepeat on Instagram for more updates as well as fun!
*Always inspect with your doctor(s) before trying any type of new diet plan or exercise routine.*
Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872751/, https://pubmed.ncbi.nlm.nih.gov/16676705/
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