Long distance running can be very strenuous on the body. After a run, it is important to consume the proper nutrients to repair muscles and rehydrate the body. It is ideal to consume the nutrients within 30-45 minutes after a run. This can help improve your endurance and make you a faster runner. It can also help reduce the risk of injuries.
Your post run meal, should be a combination of carbohydrates and protein. Since glycogen is used to make energy, it is important to consume it after you run. It is ideal to consume high-glycemic foods, such as whole wheat bread or pasta, potatoes, or brown rice. Protein is also important because it helps repair and restore muscles. It is ideal to consume a ratio of four grams of carbs to every one gram of protein. You should also consume plenty of fluids with electrolytes.
Post run meal ideas:
- Eggs, veggies, and whole wheat toast
- Whole wheat pasta with tomato sauce and grilled chicken
- Quinoa salad with beans
- Peanut butter sandwich
- Potatoes and eggs
- Grilled chicken sandwich on whole wheat bread