Foods To Eat After Running

Author: Victoria Aly Time for reading: ~2 minutes Last Updated: August 08, 2022

CHAPTERS (Table Of Contents)

In this article, learn more about Foods To Eat After Running. Eating before and after intense running is important for energy in the body.

Foods to eat before running

Eating before and after intense running is important for the body. If we want to be in good shape, we need to pay more attention to the things we eat every day. Energy bars are not the only means by which we will regain our strength after a long run.

The loss of salt and minerals , such as potassium and sodium, the depletion of glycogen in the body, dehydration and fatigue, tense muscles, speak for themselves after running the stadium. The body experiences stress and needs food and drink to overcome it. Here's what they should contain:

Carbohydrates : After exercise or any form of exercise , the body loses glycogen and a large amount of energy. Nutritionists recommend eating carbohydrates after a strenuous workout, which will stimulate muscle glycogen resynthesis. It is good to eat foods that are easily digestible such as fruits or vegetables. They will not raise our blood sugar levels and will provide us with many vitamins and minerals.

Protein : It is good after a long load to stimulate protein synthesis in the muscles . Therefore, we should choose foods rich in protein, but immediately after training, and not after a few hours.

Electrolytes : Various drinks sold in gyms maintain the electrolyte balance in the body after running, but they also contain a large amount of chemistry. Homemade juices, which contain vitamins and minerals, have the same effect.

The most suitable foods after running:

Fresh fruit

Bananas are the perfect way to regain strength after a workout. They not only help digestion , but also maintain the electrolyte balance in the body thanks to the potassium contained in them. Oranges , for example, will charge us with vitamin C , which will pass the oxidative stress in the muscles.

Recommended breakfast:

Fresh fruit juice
Fruit Salad,
Fruits in combination with nuts or seeds
Yogurt with fresh fruit
Cherry juice

Low fat yogurt

Yogurt with a lower percentage of fat can be a universal breakfast after a workout, with which we will get protein. We can add to it oatmeal, which is a source of fiber and maintains immunity in general. They also contain carbohydrates that help restore energy balance after running.

Chicken or turkey

The protein in chicken or turkey will fill our body with protein. We just don't have to cook them with a lot of fat. A small portion of turkey or chicken for breakfast, in combination with hummus , avocado or vegetables, is recommended for an energetic start to the day after training.

Tuna or salmon

The higher amount of fat in tuna or salmon is suitable for consumption after a grueling run. They are rich in omega-3 fatty acids . They attack inflammation in the body and reduce muscle pain .