What to Eat After a Run: 15 Great Choices
15 best foods to eat after running
Whether you enjoy it recreationally, competitively or as part of your overall wellness goal, this is a great way to improve your heart health.
While there is a lot of focus on what you eat before you run, what you eat is just as important.
Depending on your goals such as losing weight, gaining muscle or completing long-distance runs, different foods can offer different benefits.
Here are the top 15 foods to eat after a run.
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1-5. To Lose Weight
Exercise is an important component of any weight loss method and is especially important for maintaining long-term weight loss.
Running is a preferred exercise for many who want to lose weight, as it can be performed almost anywhere and without the use of expensive equipment.
Here are the top 5 foods to eat after running while your goal is to lose weight.
1. Beet salad
Beets are nutritious thick, low in calories and a great source of fiber to control appetite, making them a great addition to any salad.
Also, these are high in nitrates in the diet, compounds that help the body make nitric oxide, one of the most important molecules for vascular health.
Studies have shown that dietary nitrates in beets and other nitrate-rich vegetables such as spinach and arugula can increase performance and delay ongoing fatigue.
Using the mixed salad leaves as a base, peel and chop the cooked beets and cut into pieces with a fork.
Finish the salad with a splash of balsamic vinegar and add salt and pepper to taste. If you’re looking for a more filling meal after your run, add lentils, a hard-boiled egg or a little salmon to increase the extra protein.
2. Watermelon
A favorite fruit for summer picnics, watermelon is low in calories and a good source of two powerful plant compounds: citrulline and lycopene.
Citrulline, like dietary nitrate, helps the body make nitric oxide and can delay exercise fatigue and relieve muscle pain.
In 91% water by weight, watermelon can help you re-hydrate after running.
You can enjoy watermelon alone or add it to salads among other foods for more filling.
Combine whipped cheese with cherry tomatoes, chopped red onions, baby arugula and cubed watermelon for a nutritious packed race breakfast. Garnish the salad with olive oil and lemon juice if desired.
3. Hummus and raw vegetables
Hummus is basically a spray made from powdered lentils, known as garbanjo beans, as well as a few more ingredients such as olive oil, garlic, lemon juice and salt.
It is a good source of plant-based protein, providing about 8 grams per 3.5-ounce (100-gram) serving.
Choose nutritious thick vegetables like low-calorie, carrot, bell pepper, celery, radish and cauliflower without using potato chips to immerse in humus.
4. Vegetable omelet
Eggs loaded with vitamins, minerals, healthy fats and high-quality protein are one of nature's most nutritious powerhouses.
Studies show that breakfast contains eggs that, when combined with low-calorie foods, can lead to weight loss. This makes it an omelet as a suitable breakfast option for morning runners
Add fresh spinach, diced tomatoes, grated cheese, onions and mushrooms for a tasty, nutritious packed breakfast.
5. Apple or bananas with peanut butter
Pairs of apples and bananas go well with peanut butter, like peanut butter.
The natural carbohydrates in the fruit and the fat in the peanut butter work synergistically which not only helps you recover from your run, but also helps control your appetite throughout the day.
Limit yourself to the size of 2 tablespoons or a ping pong ball as peanut butter is high in calories.
SUMMARY:
Choose low-calorie nutritious foods after your run to help you reach your weight loss goals. These include hummus, vegetable oatmeal and beet or watermelon salad.
For the Training of 6-10 Muscles
Running, when combined with weight lifting, is a great way to help you burn extra calories, maintain a healthy heart, and build muscle.
Top 5 Foods to Eat After Running When Your Goal is Muscle Growth
6. Chocolate milk
Chocolate milk can be a perfect post-performance cook.
It's loaded with high-quality protein and fast-digesting carbohydrates for muscle recovery and energy revitalization.
Similarly, for many commercial practice recovery drinks, low-fat chocolate milk has a protein-to-carbohydrate ratio of 4: 1.
A 5-week study of teens found that chocolate milk resulted in a 12.3% increase in bench press and squat exercise compared to carbohydrate drinks.
Additionally, a review of 12 studies found that chocolate milk provides similar or superior exercise recovery benefits compared to other popular recovery drinks.)
7. Whey protein shake
Protein vibrations have been prevalent for decades and are the preferred choice of many people looking to build muscle.
Although there are different types of protein powders, hui protein is one of the best options for building muscle after a run.
Your body digests and absorbs this milk-based protein faster.
Compared to other types of protein powders, such as casein or soy, Hui protein contains more than nine amino acids necessary to accelerate the body's muscle building process.
In a blender, mix 1-2 tablespoons of whipped protein with water until smooth. If you want to burn calories and protein, use milk instead of water. Add some frozen fruit or almond butter for more nutrition and flavor.
Hui protein powder is widely available in supermarkets, specialty stores, and online.
8. Fried chicken with Fried Vegetables
Chicken is a high-quality fatty protein.
A 4-ounce (112-gram) chicken breast contains 27 grams of protein, which is high enough to start the muscle-building process after running.
However, this poultry itself can be quite greasy, so save a side of the fried veggies with your grilled chicken.
Cauliflower, Brussels sprouts, broccoli, mushrooms, zucchini, and asparagus are the top candidates. Add olive oil, garlic, and salt and pepper to taste.
9. Cottage cheese and Fruits
Cottage cheese is a good source of protein and calcium.
One cup (226 grams) of low-fat cottage cheese provides 28 grams of protein and 16% of the Daily Value (DV) for calcium.
Cottage cheese also contains high levels of sodium, an electrolyte that is lost through sweat during exercise.
Cottage cheese topped with fresh berries, peach slices, or watermelon slices or balls for additional antioxidants, vitamins, and minerals.
10. Bean protein powder
If you have dietary limitations or are on a plant-based diet, pea protein powder is a great alternative to milk-based powders.
Supplementing with pea protein powder provides a convenient way to increase your protein intake.
Although there is a lack of research on the effects of pea protein on muscle repair and recovery in athlete patients, it has been shown to increase muscle protein synthesis, the muscle building process, in equal amounts of whey protein.
An 8-week study found that 15 people took pea protein before or after high-intensity training 4 times per week as a result of muscle thickness and strength-related Hui protein.
To reduce the benefits of pea protein, mix 1-2 tablespoons of the powder with water, milk, or a plant-based milk replacer until smooth.
If you want to try pea protein powder, you can find it locally or online.
SUMMARY:
Look for high-quality protein sources such as protein shakes or chicken and vegetables to promote muscle repair and growth after running.
11-15. For Marathons
In addition to pre-race and time fuel strategies, you should have post-race strategies when running marathons.
The purpose of the post-run meal is to replace the nutrients you lost during the marathon and provide the building blocks needed to restore muscle.
In particular, your post-run diet should contain enough protein as well as plenty of sugar to replenish your glycogen levels, which form your body's carbohydrate storage.
Also, you may want to include salt to replace the sodium lost as a result of sweating. High sodium-rich foods combined with water increase fluid retention to restore hydration after exercise.
Here are the top 5 foods to eat after running a marathon.
11. Burrito bowl
A burrito bowl contains everything you would normally get in an old age, just put it in a container.
These may be foods of your choice or little, they must have plenty of sugars and proteins to start the recovery process and replenish your energy stores
Use brown or white rice with black or pinto beans as the base of your burrito bowl. Then top it with a thin protein source like beef or chicken. You can then stack the veggies of your choice and complete with sour cream, cheese and sauce.
12. Penne with chicken and broccoli
Chicken broccoli pens are healthy carbs and high-quality protein, suitable after a marathon.
Cook the pan according to the package instructions, adding the broccoli for the last two minutes of cooking.
When the pasta is cooked, heat the olive oil on a skeleton over medium heat, cook the chicken and then cut into pieces.
Finally, combine the pasta and broccoli with the chicken and a little garlic in a large bowl and sprinkle with the desired perm cheese.
13. Salmon with rice and asparagus
Salmon is not only a great source of protein, it 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 deterioration and certain cancers, including breast and colorectal cancer.
In addition, they have been linked to recovery from exercise, which is why salmon are the right protein source after a marathon.
A few cups of rice and salmon paired with asparagus for a full marathon recovery meal.
14. Loaded oatmeal bowl
Oats are a high-quality carbohydrate source rich in beta-glucan, a type of soluble fiber that has been linked to a number of health benefits, including improved immunity and reduced risk of heart disease.
Although commonly enjoyed for breakfast, it is also an ideal post-marathon option, especially loads with extra protein and other ingredients for calories.
Cook the oatmeal in milk and top with chopped strawberries, bananas or chia seeds. Walnuts like walnuts or nuts are also a great addition. Add honey, sprinkle with some coconut, or add dark chocolate chips for extra calories and flavor.
15. Greek yogurt with fruit and granola
Greek yogurt is much higher in protein than regular yogurt.
A 2/3 cup (150 g) of Greek yogurt contains 15 grams of protein, compared to 5 grams for regular yogurt in the same amount.
Fruit and Granola Maracana add extra sugars, vitamins and minerals to speed up subsequent recovery.
SUMMARY:
Choose foods rich in carbohydrates and proteins after your marathon or long-distance running to help build muscle and replenish your energy savings.
BOTTOM LINE:
Running is an exercise that many enjoy for staying healthy.
Don’t forget to refuel later to start the recovery process, even after you’ve focused too much on what to eat before hitting the track or on the treadmill.
Eating a nutritious, dense low-calorie diet can help you lose weight after running, while choosing high-quality protein can benefit muscle development.
If you’ve just completed a marathon or long-distance run, prioritize a high-carbohydrate and protein-rich diet for muscle recovery and rejuvenation.
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