What to eat after a run and workout.
Much can be learned from a long and difficult run. Depending on your goals, you can lose extra pounds, improve your heart and lung health, strengthen your leg and butt muscles, develop the stamina to race, and improve your mood and well-being by stimulating the release of hormones.
There is also a lot to lose - at least in the short term. Intense exercise consumes glycogen, a source of energy that the body stores for activity. When you sweat, you lose fluid, as well as minerals like sodium and potassium. Exercise also destroys muscle cells and fibers that need to be repaired.
The intensity of running
Your nutritional needs after a run will depend on the type of run, your fitness level, and your overall body needs.
After long or very intense runs (or other types of strenuous exercise), your optimal recovery will depend on replenishing your energy reserves as quickly as possible, with an emphasis on carbohydrates and protein.
What to drink
Is
also important to make up for the loss of fluid due to sweating. Drinking fluids should be a priority, especially if you can't drink fluids during your workout. For every 0.5 kg lost due to perspiration, drink 0.5 to 1 liter of liquid - water or a sports drink.
If you ran for less than 90 minutes, regular water will do. However, after a long run, a sports drink can provide additional replenishment of glycogen reserves. Just avoid over-sweetened beverages and beverages with a high caffeine content, as they can cause abdominal discomfort.
Hydration
tip
to make sure you have adequate rehydration, pay attention to the color of your urine. If it's a light shade of yellow (like lemonade), it's fine. On the other hand, dark yellow urine is a sign that you need to drink more.
It's best to drink before, during, and after your workout. The daily water intake is about 3.7 liters for men and 2.7 liters for women. You may need more or less liquid depending on the heat and humidity. The best practice is to listen to your body.
Remember that the more you exercise, the more you need to drink to make up for your fluid loss. During long runs, plan a route with stops in parks with fountains, if you can't take liquids with you.
When to eat after a run
It is best to eat immediately after the end of the run, especially if it was intense. The theory is that eating faster can minimize muscle soreness. Research shows that muscles are most susceptible to restoring glycogen stores immediately after exercise and up to two hours after exercise.
The time counting starts when the end of your hitch. Try to eat or snack after a run no more than half an hour after you finish a long or particularly intense run.
You don't need to eat much. A snack is good if it contains carbohydrates and protein. In a few hours, you will be able to eat more food. If your mileage was shorter or less intense, there is no need to refuel quickly. You still need a healthy meal, but you can eat it within an hour or two, rather than immediately.
Some runners experience nausea after a long run. If you can't eat solid food right away, try drinking some cold skimmed chocolate milk. This will provide the perfect amount of protein and carbohydrates, as well as B vitamins (making it a great restorative drink).
What to eat after a run
What you eat is just as important as when you eat it. You need to aim for a healthy combination of carbohydrates and protein.
Make sure that your post-run meal contains carbohydrates to replenish your energy reserves, and protein to restore your muscles.
Protein
According to the International society for sports nutrition, you can eat between 0.2 and 0.38 grams of protein for every kg of your weight.
For example, if you weigh 60 kg, you will need 14 to 23 grams of protein after a hard workout. Here is an example of how this might look:
· 300 grams chicken or Turkey breast (21 g protein)
· 30 grams of salmon (21 g protein)
· 30 grams of lean beef (21 g protein)
· 1/2 Cup low-fat cottage cheese or non-fat Greek yogurt (21G protein)
· 2 large eggs (21 grams of protein)
Consuming protein after a workout will also help curb hunger after a run.
Carbohydrates
The
international society for sports nutrition recommends between 0.34 grams and 0.9 grams of carbohydrates per kg of body weight. So, if you weigh 60 kg, you will need from 35 to 58.5 grams of carbohydrates.
Carbohydrates in the form of glucose are the easiest to break down and use as energy. However, you should not eat sweet or sweetened food. Look for nutrient-rich carbs, such as:
* 1 large sweet potato (37 g of carbs)
· 1 Cup of cooked wholegrain pasta (40 g carbs)
· 1 slice of wholegrain bread (12 g carbs)
· 1 Cup of brown rice (45 g carbs)
· a Serving of fruit and / or vegetables (the amount of carbs will depend on the type and size)
ideas for restorative snacks
You may not always have the time or energy to prepare a meal after a run. In these cases, carefully selected protein bars can be a convenient and healthy alternative. To make it easier to calculate your post-workout carbohydrate and protein intake, look for bars with a carbohydrate-to-protein ratio of at least 3:1.
Other examples of quick nutrient replacement:
* 1/2 bagel with 2 tablespoons of peanut butter
· One banana with plain Greek yogurt (straight or mixed)
* Protein shake
* Post-jog smoothies with fresh ginger or cinnamon (they have been found to reduce muscle soreness after exercise)
Common mistakes the
Most common post-jog mistake is over-consuming calories after a series of intense exercises. Although you really need to replenish your nutrient and fluid reserves after an active activity, don't overdo it.
If you don't pay attention to the ingredients and portions, certain healthy post-run meals, such as smoothies, can become a source of extra calories and sugar (and often without enough protein).
Other mistakes to avoid include:
* drinking alcohol after an intense workout. Research shows that alcohol can prevent protein from doing its job of restoring muscle.
* Overdo it with protein. Most athletes get a lot of protein in their diet and don't need supplements. Even though you really need protein after a hard workout, there is also a danger that you will overdo it.
* Waiting too long for food after a run. Remember that your body needs to be refueled as soon as possible after you finish running.
Proper food after a run is important. You can think of food after a run as the final part of your workout. Make sure you drink enough fluids to replenish your fluid stores and have a quick snack or meal (with a healthy balance of carbohydrates and protein) as close as possible to the end of the training session. This will speed up your recovery as much as possible and help your body take full advantage of heavy training.
