A few weeks ago we spoke about what to eat before a night run. So what should we eat after run? Our resident nutritionist Virginnia Thomas from Nourishing Pantry shares her tips and tricks for refuelling post run.
What you eat after exercise is very important because your body recovers for the following 24 hours. The key is to get some carbs and protein in a ratio of 4:1 within 30 minutes of a run. This helps with muscle repair and recovery. After an evening run I recommend just a palm-sized serve of protein and lots of vegetables for your carb hit.
The other reason to eat immediately after exercise is because the carbohydrate intake stimulates an increase in the hormone insulin, which in turn stimulates the muscle to take up the amino acids from the protein.
Wholegrain sandwich with meat, cheese or nut butter
Boiled egg and salad
Smoothie made with full fat milk and a banana
Small handful of nuts
Apple with nut butter
Each of the following foods provides approximately 10gm of protein. These foods are moderate to low fat and rich in other nutrients:
2 small eggs
30g (1.5 slices) hard cheese
70g cottage cheese
1 cup (250ml) low-fat milk
35g lean beef, lamb or pork (cooked weight)
40g lean chicken (cooked weight)
50g grilled fish
50g canned tuna or salmon
4 slices (120g) wholemeal bread
3 cups (90g) wholegrain cereal
2 cups (330g) cooked pasta
3 cups (400g) cooked rice
3/4 cup (150g) lentils or kidney beans
200g baked beans
60g nuts or seeds
300ml soy milk
What are others eating after their night run:
Runner Pippa Tunicliffe enjoys a banana smoothie with added peanut butter.
Running coach Mel Warman usually has a couple of boiled eggs or a handful of nuts.
Owner of Running Science, Fletch, likes avocadoes with some salt because it’s full of healthy carbs, fats and protein. Although Virginnia warns if weight loss is your goal don’t eat more than one a day.
For extra ideas check out this Healthy Eating Athletes guide from Nourishing Pantry.
What do you eat after a run? Tell us in the comments below.