What you eat after running is very important, especially since your body has done its best. So it's necessary to replace lost nutrients and fluids, especially if you run for long periods. In this article, we'll show you how to effectively recharge your energy after running and get the most benefits every time you run and prepare for the next run.
First:- What are the benefits of running?
There are many goals you might set that make you run, like for example:-
- Getting rid of extra weight.
- Improving the health of your heart and lungs.
- Strengthening your leg muscles and glutes.
- Building endurance to compete in a race.
- Mood changes caused by hormonal changes from running.
But on the other hand, you'll lose a lot while running, since running uses up glycogen, the energy stored in the body for fuel, plus a lot of fluids and minerals like sodium and potassium.
• What should you drink to keep your body from getting dehydrated?
It’s important to replace fluids lost through sweat, so drinking fluids should be a top priority right after finishing your workout, especially if you can't drink while training.
Plain water is fine if you run less than 90 minutes, but for longer runs sports drinks help by also replacing glycogen and electrolytes.
It’s best to have fluids before, during, and after exercise. Guidelines suggest daily water intake around 3.7 liters for men, 2.7 liters for women, but you might need more depending on heat and humidity.
Avoid overly sweetened drinks and those with high caffeine because they can upset your stomach.
• When can you eat after finishing your run?
The time to eat after running depends on how intense and hard the run was, for example:
- If the run was intense and long in distance and time, you should eat soon after finishing. This helps reduce muscle soreness. Studies say the best time for muscles to build and store glycogen is right after exercise up to two hours after finishing.
- If your running was light and short distance, you can eat your meal within 1 to 2 hours after you finish running.
- You don’t have to eat a big meal. A light snack is fine as long as it has a mix of carbs and protein.
- You might feel nauseous after a long run. If you can’t eat solid food right away, try some cold, fat-free chocolate milk. It gives you a good amount of protein, carbs, and vitamin B.
• What should you eat after your run?
What you eat is very important and so is when you eat it. You need a healthy mix of carbs and protein after your run.
You need carbs to refill your energy stores and protein to rebuild muscles.
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Protein:
According to the International Society of Sports Nutrition, you should eat between 0.11 and 0.18 grams of protein per pound of your weight. For example, if you weigh 130 pounds, you'll need between 14 and 23 grams of protein after your workout.
For example:
- 3 ounces of turkey breast = 21 grams of protein.
- 3 ounces of salmon = 21 grams of protein.
- 3 ounces of lean beef = 21 grams of protein.
- ½ cup of low-fat cheese or low-fat Greek yogurt = 21 grams of protein.
- 2 large eggs = 21 grams of protein.
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Carbohydrates:
According to the International Society of Sports Nutrition, you should eat between 0.27: 0.45 grams of carbs per pound of your weight. For example, if you weigh 130 pounds, you'll need between 35 to 58.5 grams of carbs.
Carbs in the form of (glucose) are easiest to break down and use as energy, but it's not good to eat sugary or sweetened foods. Instead, you should look for nutrient-dense carbs like :-
- 1 large sweet potato = 37 grams of carbs.
- 1 cup cooked pasta made from whole grains = 40 grams of carbs.
- 1 cup brown rice = 45 grams of carbs.
- A serving of fruit or vegetables = varies by type and size.
Snack ideas for after running:-
- 2 slices of bread + 2 tablespoons of peanut butter.
- 1 banana + plain Greek yogurt.
- Protein drink.
- Post-run juice with fresh ginger or cinnamon (both shown to reduce muscle soreness after exercise).
