What To Eat After A Run? Read It Here!

July 26, 2021
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July 26, 2021

What Should I Eat After A Run?

If you’re running a hard workout and in need of some fuel to make sure you’re keeping up your strength, there are a few ways you can go about it.

It’s easy to tire of eating the same thing every time you go running.

However, a recent study shows that you should try eating more after a run. The study shows that people who ate recovery foods after their run lost more weight, and kept it off than those who didn’t.

You’ll want a healthy, low calorie, high carbohydrate meal that’s low on fat.

The best foods to eat after a run include carbohydrates, protein and healthy fats such as peanut butter and fruits such as a medium apple.

Eating after exercise is important for your body to recover and for preventing muscle soreness.

Protein shakes is also an option if you don’t want to eat solid food. 

It’s better to have the post-run nutrition from carbs and proteins as it helps to reduce muscle pain and recovery time.

When running, there’s a lot of exercise in a short time and to maintain energy levels and a healthy diet, you need to fuel up your weary body.

This can be achieved by eating meals in the post-run recovery window, which is 24 hours after a run.

30-Minute Window Post-Workout.

With eating after a run, you have a brief window of opportunity to eat something, as your metabolism will work extremely hard to digest and process any food you eat.

So what can you do to make the most of that window and ensure you get the most from your workout?

To help you get the most out of your workouts, it is always recommended to supply your body with the correct nutrients within 30 minutes of getting home, after a run, or after a workout session.

Eating a snack within a 30-minute window of finishing your workout will encourage your muscles to use the amino acids you’ve supplied them with for recovery and growth, and provide you with more energy.

Aim to eat a snack that contains between 150 and 200 calories and is composed of carbohydrates (such as a banana, bagel, toast or cereal bar) and protein (such as yoghurt, milk or a protein bar).

For reasons that aren’t fully understood, after intense exercise, blood sugar levels go down and glycogen stores get depleted, which can lead to low energy levels, muscle soreness or even bonk.

Eating a healthy with the combination of nutrients needed by your body like a protein-rich snack that contains a mix of carbohydrates, fat and protein, and can be easily digested.

How much to eat after a run

After a hard run, you may felt hungry, but you don’t have to eat a lot after a run to feel well-fed.

In fact, there is a minimum amount of food you can eat after a run that is likely to make you feel full.

For some, a post-run snack will be a small bowl of cereal or a banana, while others will opt for a salty snack like crisps or a protein bar.

But what is the ideal amount to eat?

For most people, the recommended number of calories per day is between 2000 and 2500, depending on your age, size and gender.  

This is called your maintenance level or your baseline.

If you exercise, you will use more energy than your body normally needs to support itself, and as a result, you will burn more calories.

To keep your energy balance, you need to eat more calories than you burn.

What nutrients does your body need after a run?

When you’re running, your body is going through a lot of changes. Sweating, breathing, core strength, muscle contraction, weight loss, muscle growth, and hydration all happen while you run.

Your body needs different nutrients to keep up with these changes, and of course, there are some nutrients that you simply can’t run without.

The body needs these nutrients, but some are more important than others.

The amount of nutrients your body needs after running depends on your current fitness level, how long you have been running and the duration of the run.

Most people will recover between 5 and 30 minutes after completing a run and consume 25-35% of their body weight in carbohydrates.

Your body needs protein to repair the muscles that were broken down during your run. The longer and harder you ran, the more protein you need.

Post-run supplements are also available. Which supplement you choose to use depends on your goals.

Eating carbohydrates after a workout is a key nutrient to replenish glycogen stores in the muscles and help repair the body after a hard workout, but it can also help boost performance.

What are the benefits of good post-run nutrition?

Good post-workout nutrient intake is vital to maximise the benefits of exercise.

Many runners believe that a good post-run meal will help to make them run faster in the following days, and it is certainly a useful tool for anyone wanting to improve the benefits of their training.

There are many benefits of eating the right post-run nutrition, such as

  • Replenishes energy stores, especially glycogen in the liver and muscle.
  • Restores water balance and electrolyte levels.
  • Supports muscle tissue repair and adaptation to training.
  • Maintains blood glucose levels and the use of fat as an energy source.
  • Reduces muscle soreness.
  • Good post-run nutrition can help you recover from a workout by replenishing nutrients and helping the body repair itself.
  • Improved running performance
  • Reduced recovery effect on performance
  • Reduced risk of injury and reduced risk of over-training.

Many people underestimate the importance of post-exercise nutrition, and cannot consume enough calories following exercise.

This can lead to several unpleasant symptoms, such as fatigue, muscle pain, cold sweats and low mood.

What to eat before you run

Are you an avid runner? Perhaps you’d like to improve your stamina or lose weight, but you’re not sure what to eat before you run.

While it’s true, there are many foods that will benefit you before or during a run, it's difficult to know what is actually good for your body.

To help you, we’ve compiled a list of the best foods for runners.

Before you exercise, make sure you eat food with protein and carbohydrates, about 30 minutes before you run. This will fuel your body to last longer on the run.

To help fuel your workout, you can eat foods that are high in carbohydrates and low in fat to help you perform at your best.

Good options include fruits and vegetables, whole grains, pasta, sports drinks, and low-fat yogurts.

While every runner has their own ideas about what to eat before a race, there’s no denying that a pre-run meal can make an enormous difference in your performance, so you may as well choose something that will actually make a difference.

With so much conflicting advice, it's difficult to know what to eat, in what quantities and at what time of the day you should hit the kitchen.

What not to eat after running?

As a runner, you know that the first thing you do when you finish a run is to eat.

After all, you need to fuel up so that you can continue to run the next day.

Unfortunately, this can be a serious problem if you are eating foods that are not nutritionally balanced, and which cause excessive weight gain.

So, what does one eat after exercise? The answer may surprise you a lot.

Don’t eat fatty foods, dairy products, and sugar right after you run because they slow digestion and can cause stomach pains. It is best to eat foods with complex carbohydrates and protein.

After a race, avoid eating fatty and greasy foods because they could upset your stomach. Instead, drink plenty of water to replace lost fluids.

Here is a list of foods you should not eat after running:

  • Chocolate
  • Candy
  • Ice cream
  • Creamy sauces
  • Soft cheeses
  • Fried foods
  • Protein bars
  • Sugary cereal
  • Nuts
  • Sweets
  • Pasta

When you are running, you are burning a significant amount of calories, so it is important to not only eat healthy food to replenish the calories you have used but also to take in fluids before, during and after your run.

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