Refueling is an important part of long-term running success.
Running, both short and long distance, needs to be complimented by a post run meal or snack. The cycle of training and recovery cannot occur without proper post run nutrition. Eating after exercise is a critical part of discontinuing active muscle damage, and is the fastest way to jump starting the recovery process. All post run meals or snacks should combine both protein and carbohydrates, topped off with foods high in antioxidants. Proper food balance is especially important for long distance runs.
High Protein Post Run Foods
Protein helps maintain muscle density.
After running, combine foods high in protein with those high in carbohydrates, leaving out any and all fats. Fat laden foods will slow down nutrient absorption and the digestive process. Eggs, soy, low fat or skim milk, cheese and yogurt are good options. White meat poultry, beans, lean beef and pork loins are also solid choices. Protein bars and drinks with at least 6 grams of protein will also supply the proper balance of needed nutrients.
Carbohydrate-Rich Recovery
Granola is a great choice for high carbohydrate nutrition after a run.
Adding carbs to your protein provides a megaboost to both energy and recovery. Carbohydrates are stored in the muscles as glycogen and glycogen is pure fuel for runners. Experiment with varieties of healthy, high carbohydrate favorites such as cereals, granola, pasta, whole grain breads and vegetables.
Hign Antioxident Foods
Berries are laden with rich, restoring antioxidants.
Long distance runs deplete antioxidant reserves, which can damage DNA over time. Supplement post run meals and snacks with simple, high antioxidant ingredients to minimize damage and to boost stores of nutritional ammunition. Top choices are berries, broccoli, tomatoes, red grapes, garlic, spinach, tea, carrots, soy and whole grains.
Timing Post Run Meals
The faster you eat after a run, the easier it is to prevent injury.
The muscular damage and nutritional depletion clock starts immediately after your run winds down. The window of opportunity to capture maximum workout benefits with nutrition is one hour post workout. Careful planning and pre-run preparation are a runners best friend. Skip the post workout conversation and head directly to the kitchen for a high protein, high carbohydrate boost. Supplementing with proper, targeted post run foods takes proactive planning but will hasten you along the path to your fitness goals.
Tags: high carbohydrate, distance runs, foods high, high protein, long distance, meals snacks, post meals