Necks That Will Help Restore Strength After Running

Ivan Red Jr. Author: Ivan Red Jr. Time for reading: ~2 minutes Last Updated: December 01, 2022
Necks That Will Help Restore Strength After Running

The topic of what and how to drink before, during and after training is one of the most controversial among runners. Today we will talk about rehydration after running. Water compensation in the ratio of 1/1.5 is considered optimal - that is, if during a long run you lost 1 liter of fluid (weights to help), then you will need 1.5 liters of clean water for recovery. Most nutritionists

The topic of what and how to drink before, during and after training is one of the most controversial among runners. Today we will talk about rehydration after running.

Water plays an important role in many physiological, metabolic and even mental functions of the body. Its consumption in all possible forms before training, during a run and restoration of water balance after, is important for prevention of sudden changes in blood composition, regulation of the cardiovascular system, muscle metabolism and thermoregulation. With sweat, along with liquid, we also lose salts, which leads to increased acidity (acidosis) and general intoxication. In addition, the lack of potassium and sodium is difficult to reflect on the state of the muscular system, in particular, on the state of the heart muscle — the myocardium.

 

Water compensation in the ratio of 1/1.5 is considered optimal — that is, if during a long run you lost 1 liter of fluid (weight to help), then you will need 1.5 liters of clean water for recovery . Most nutritionists recommend restoring water balance and strength through milk (or its vegan alternatives) or a fruit shake - this will help replenish not only the body's fluid supply, but also enzymes, protein and carbohydrates. Everything your body needs to nourish tissues.

Also, to restore the water balance in the body after sports, isotonics are perfect, read the article about them - http://harchi.info/articles/izotoniky-yaki-mozhna-prygotuvaty-u-domashnih-umovah.

Strawberry-banana smoothie

  • Cool water - 200 ml.

  • Orange juice - 100 ml.

  • Strawberries - 200 g.

  • Ripe banana - 1 pc.

  • Honey - 2 tsp.

Mix all the ingredients in a blender and beat until smooth.

Calorie content: 300-350 kcal.

 

Watermelon-melon ice shake

  • Water - 100 ml.

  • Ice — 12 cubes.
  • Watermelon pulp - 200 g.
  • Melon pulp - 200 g.
  • Honey - 2 tsp.

Mix all the ingredients in a blender and beat until smooth.

Calorie content: 250-280 kcal.

 

Cocoa shake

  • Milk (rice, soy, oat milk is also suitable) - 400 ml.

  • Cocoa - ½ tsp.

  • Sugar - 1 tbsp.

  • A pinch of salt.

Add all the ingredients to the bottle and mix thoroughly. To restore strength after particularly long runs, such a shake can be whipped in a blender with 3 pitted dates and a small amount of almonds or any other nuts.

Calorie content: from 500 kcal.

 

Restorative protein shake

  • Fruit juice - ½ l.

  • Banana - 1 pc.

  • Glucose or fructose — 3-5 tbsp.

  • Protein powder (egg powder or dried whey is best) — 2-3 tbsp.

  • 2-3 pinches of salt.

Mix all the ingredients in a blender and beat until smooth. It is extremely important to consume this drink within 30 minutes after training. This should be the main priority after a hard workout.

Calorie content: from 500 kcal.

 

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