Eating nutrient-dense , low-calorie foods can aid weight loss after running, while opting for high-quality protein can benefit muscle building. If you have just completed a marathon or long-distance run, prioritize high-carb, high-protein meals for muscle recovery and refueling.
Eating the right foods after workouts is important for muscle gain, recovery, and performance. Here is a guide to optimal post-workout nutrition. Preparation is key for runners of any caliber and what you eat may minimize fatigue and speed up recovery.
Here are some guidelines on how to fuel…. After an intense cardio session, you might wonder what foods or drinks to refuel with. Here are some smart options. There may be some health benefits to running every day, but you may only need to run for 5 to 10 minutes a day.
And running more than 4. Eating the right foods after exercise can help you recover, build muscle, and prepare for your next regimen. Running is a popular form of exercise linked with many health benefits, including weight loss. This article explains how running helps you lose weight. It also differs among…. Sustainable fashion involves producing clothing in an ethical and environmentally conscious way. See the sustainable clothing brands our expert…. Health Conditions Discover Plan Connect.
Here are the 15 best foods to eat after your run. Share on Pinterest. For weight loss. Here are 5 of the best foods to eat after running when your goal is weight loss. Beet salad Beets are rich in nutrients, low in calories, and a great source of hunger-controlling fiber, making them a great addition to any salad. Watermelon A favorite summer picnic fruit, watermelon has few calories and is a good source of two powerful plant compounds — citrulline and lycopene.
Hummus and raw vegetables Hummus is a spread made primarily from mashed garbanzo beans, also known as chickpeas, as well as a few other ingredients, such as olive oil, garlic, lemon juice, and salt.
Apple or banana with peanut butter Share on Pinterest. For building muscle. Here are 5 of the best foods to eat after running when your goal is muscle gain.
Chocolate milk Chocolate milk happens to be a perfect post-run drink. Whey protein shake Protein shakes have been around for decades and are the go-to choice for many people looking to build muscle. Your body digests and absorbs this milk-based protein quickly. Grilled chicken with roasted vegetables Chicken is a high-quality, lean protein. Cottage cheese and fruit. For marathons. Here are 5 of the best meals to eat after running a marathon.
Burrito bowl A burrito bowl has everything you would typically get in a burrito — just put in a bowl. Penne with chicken and broccoli Penne with chicken and broccoli is packed with healthy carbs and high-quality protein — perfect for after a marathon. Salmon with rice and asparagus Salmon is not only a great source of protein but also rich in heart-healthy omega-3 fatty acids.
Recovery days require fewer carbohydrates, with more of a focus on lean protein and healthy fats. 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.
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Subscriber club Reader offers More Good Food. 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.
Salmon and fresh tuna as opposed to tinned are both sources of omega-3 fatty acids, which can reduce inflammation, while chicken is a lean complete protein source — and both pack in essential amino acids. Try out one of the following for your meal:.
If you're a salty sweater or have finished up a long run, it's important to return your body's salt levels to normal. Eating salty foods such as salted nuts — in moderation — as part of your post-run snacking and normal meals can help to restore this balance. When you're deep in training, it can be easy to slip into a permanent state of insatiable running-induced hunger, or runger.
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