When managing your weight, try to get most of your carbohydrates from low-GI foods at mealtimes, rather than lots of higher GI snacks. These will also keep your feeling fuller for longer. Where possible, eat meals as part of your recovery plan following your run, instead of adding in extra recovery snacks, which increase your total energy calorie intake for the day.
This may take more planning to coincide runs with mealtimes but will help you reach your goals. It is important to listen to your body on this one. Physiologically, your body can be ready to start training after a few days, especially as fitness levels are often greatly improved with endurance training. It is usually advisable for runners to have a break of a week to get a well earned physical, and psychological break from training, before lacing up the trainers again.
Now you know what to eat after your run, get the rest of your training nutrition right: What to eat before your run What to eat during your run. James Collins is recognised as a leading performance nutritionist through his work with Olympic and professional sport.
He has a private practice in Harley Street where he sees business executives, performing artists and clients from all walks of life. He is the author of the new book The Energy Plan , which focuses on the key principles of fuelling for fitness. All health content on bbcgoodfood. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Subscriber club Reader offers More Good Food. Sign in. Stir in fresh spinach, chopped tomatoes, shredded cheese, onions, and mushrooms for a tasty, nutrient-packed breakfast. Apples and bananas pair well with nut butters like peanut butter. The natural carbs from the fruit and the fat from the peanut butter work synergistically to not only help you recover from your run but also control your hunger throughout the day Because peanut butter is rich in calories, stick to a 2-tablespoon serving, or about the size of a ping pong ball.
Running — when combined with weightlifting — is a great way to help you burn extra calories, maintain a healthy heart, and build muscle. Chocolate milk happens to be a perfect post-run drink. Similarly to many commercial exercise-recovery drinks, low-fat chocolate milk has a carb-to-protein ratio One 5-week study in adolescents found that chocolate milk resulted in a Moreover, a review of 12 studies found that chocolate milk provides either similar or superior exercise-recovery benefits, compared with other popular recovery drinks Protein shakes have been around for decades and are the go-to choice for many people looking to build muscle.
Though there are several types of protein powder , whey protein is one of the best choices for muscle building after a run 16 , 17 , Compared with other types of protein powder, such as casein or soy, whey protein packs more of the nine essential amino acids your body needs to jumpstart the muscle-building process In a blender, mix 1—2 scoops of whey protein with water until smooth.
If you want to bump up the calorie and protein content, use milk instead of water. Add some frozen fruit or nut butter for extra nutrition and flavor. Whey protein powder is widely available in supermarkets, specialty stores, and online.
Chicken is a high-quality, lean protein. A 4-ounce gram chicken breast packs 27 grams of protein, which is more than enough to start the muscle-rebuilding process after running However, this poultry can be rather bland by itself, so have a side of roasted vegetables with your grilled chicken.
Cauliflower, Brussels sprouts , broccoli, mushrooms, zucchini, and asparagus are prime candidates. Add olive oil, garlic, and salt and pepper to taste for extra flavor. Cottage cheese is an excellent source of protein and calcium.
Cottage cheese is also high in sodium, an electrolyte lost in sweat during exercise Top cottage cheese with fresh berries, peach slices, or melon chunks or balls for additional antioxidants , vitamins, and minerals.
If you have dietary restrictions or follow a plant-based diet, pea protein powder is an excellent alternative to milk-based powders. While research on the effects of pea 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 a similar extent as whey protein In an 8-week study in 15 people undergoing high-intensity training 4 times per week, consuming pea protein before or after exercise produced outcomes similar to those of whey protein in regards to muscle thickness and strength To reap the benefits of pea protein, blend 1—2 scoops of the powder with water, milk, or a plant-based milk alternative until smooth.
If you want to try pea protein powder, you can find it locally or online. In addition to a pre- and intra-race fueling strategy, you should have a post-race strategy when participating in a marathon. The purpose of a post-race meal is to replace the nutrients you lost during the marathon and provide the necessary building blocks for muscle recovery. Sodium-rich foods also increase fluid retention when combined with water to restore hydration post-exercise While they can contain as much or as little food as you would like, they should have plenty of carbs and protein to kick-start the recovery process and replenish your energy stores.
Use brown or white rice along with black or pinto beans as the base for your burrito bowl. Next, top it with a lean protein source, such as beef or chicken. You can then pile on vegetables of your choosing and top it off with sour cream, cheese, and salsa. This is the optimal ratio to maximise recovery. Hopefully, you've now got an idea of the important nutrients you need to eat after a run, when to eat them and how much to indulge.
But which are the best foods to deliver this nutritional bang with every bite? If you struggle to stomach solid food immediately after a run, try having some fresh fruit in a smoothie to up your carb intake and get some additional vitamins.
Blend a banana potassium-rich to replenish your electrolytes with a couple of other fruits try orange or strawberries for Vitamin C to help your body heal and yoghurt or protein powder for your protein hit. It may sound too good to be true, but chocolate milk is a brilliant energy source after a run. Yoghurt is a fantastic source of protein to refuel your muscles so they're able to repair.
Try adding fruit, honey or granola for an extra boost of carbs and fibre, or if you prefer a savoury option then blend some cucumber, garlic and lemon juice into your yoghurt to make a quick tzatziki and eat it with pitta bread for carbs. Whether you go for classic peanut butter or something a little more fancy, nut butter is a fantastic source of healthy fats and protein. Peanut butter is a hefty source of B vitamins like biotin and niacin, which your body uses to release energy from food, while almond butter is packed with Vitamin E to maintain your immune function.
To get that carbs to protein ratio, try one of the following snacks:. Another strong choice if you struggle to eat after a run, protein shakes offer a convenient source of, well, protein, and can easily be consumed on the go. Mix your favourite protein powder with dairy milk for a boost of lactose and glucose for carbs, or blend it with a banana too if you're a bit more hungry.
If you're ready for a substantial post-run meal, tuna, salmon or chicken are all protein-rich options to help your muscles repair.
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