Refueling after the run: simplified
Ok, we’ve talked a bit about what to eat before a run, but what about after? There is a ton of information out there in regards to various proportions of nutrients, timing, and specific foods to eat for best recovery. Combine that with busy schedules and a healthy amount of confusion, the chance of inadequate refueling after a run is fairly high and something I see all the time in runners. I’m here to (hopefully) make it a bit easier for you.
sandwiches = A+ refueling. Peanut approved
Timing
There has been much debate over the timing of post-run meals and whether it makes a difference if you eat immediately afterwards, wait until you’re feeling hungry or just make sure you have regular meals throughout the day. The general consensus as of now based on the research is that both meal timing and consistency matter. The body is most efficient at repairing and rebuilding broken down muscle cells and replenishing glycogen stores within about an hour of a run, if it receives proper nutrition (we’ll get into that soon). If it does not; say, you finish a run and immediately take a nap, go to work, meet a friend, etc. and don’t eat anything for several hours, there is a higher likelihood you may be sore or sluggish during your next run, and almost a definite that you’ll have some insatiable hunger to deal with later in the day. The longer your run or harder your workout, the more important it is to be diligent about this important refueling window.
Within 30-60 minutes of a run
Muscle protein synthesis is the highest right after a run, so eating something that contains at least 15-20 grams protein to help facilitate this process is key. Carbs are also helpful here to start replenishing used glycogen stores. Timing your run so you finish around a mealtime is helpful to ensure you’re getting quality nutrients within a reasonable time period. But! The length of your run, intensity and temperature outside can greatly affect appetite once you get home, and it’s also ok to not want a full meal just yet. Small, palatable snacks can get the job done until you feel up to eating something more substantial. Think:
Smoothie with frozen berries, Greek yogurt or protein powder and chia seeds
Whole grain toast with peanut butter, hemp seeds and sliced banana
Pre-packaged protein shake, like Orgain
Chocolate milk, pretzels and almond butter
Greek yogurt with fruit and granola
Hard boiled eggs with whole grain crackers
Throughout the day (consistency is key!)
The body absorbs carbohydrates and protein best if they are spaced out throughout the day, which is one of the reasons why refueling doesn’t stop after your initial meal or snack. What you eat throughout the day continues to support the body as it recovers from your run and gets you ready for the next one. Meals should contain ample carbs and protein, with colorful (and antioxidant rich!) fruits and veggies to help reduce inflammation. Some of my favorites:
Omelet with spinach, peppers, broccoli, avocado and roasted potatoes
Burger with tomato, greens, pickle and sweet potato fries
Pizza with veggie toppings (like spinach, broccoli, mushrooms, tomato)
Stir fry with tofu, bean sprouts, carrot, bok choy, sesame seeds and brown rice
Panini with turkey, cheddar, kale, bacon and cranberry mayo (ok this is specific, but I had it from Tria in Philly after a 10 mile race last year and it was perfect)
What about fat?
I haven’t talked much about dietary fat in relation to recovery, but it’s still important! Including fat sources with meals helps keep you full, which is super useful when experiencing post-long run “runger”. Fat is also energy dense, and helps runners meet their high (and often underestimated!) energy needs. It has a sh*t ton of other jobs, like its role in hormone production, but we’ll get to those in later posts. Great fats to add include with meals are:
Olive oil (in salad dressings, on roasted veggies, fish, etc.) and olives
Avocado
Nuts - walnuts, almonds, cashews, pistachios (no nut is better than the other, I get this question all the time!)
Seeds - pumpkin, hemp, chia, sunflower, flax
Peanut butter or nut butters
Cheese
Chocolate
Happy running and recovering, friends!
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