If your training for a long-running event such as a half-marathon, marathon and ultra-marathon, then it’s essential to get your post-run refueling right to really help you get the best out of your training.
Replenishing the nutrients that you have lost whilst on your run will not only help you recover from the run more quickly but will ensure your body repairs itself in time for your next training run and will help prevent injuries and keep them niggles at bay.
So how to refuel properly after a training run?
And what to eat?
Both Carbohydrates and Protein are both absolutely essential to the post-run refuel.
Protein is not only needed to build up the muscle but for repairing the muscle tissue also, when we run tiny tears occur in the muscle so it’s vital to get the protein in straight after a run to help the repair process – it’s recommended that we take in 20g of protein after a tough training session to really help the muscles.
Carbohydrate is just as important as protein as our bodies run on carbs – literally.
Carbohydrate is the bodies fuel, like petrol for a car.
When we eat carbs the body stores it in the muscles and liver as glycogen but can only store so much at one time, generally enough glycogen is stored for roughly a 90-minute run, this is why when we run for this amount of time or longer we get tired as do our legs. So it’s vital to restore the carbs for energy.
But if like a lot of runners you can’t stomach food straight after a run then try drinking in your carbs and protein instead.
You could try a smoothie, homemade soup and a nice glass of chocolate milk.
Refueling doesn’t need to be time-consuming and most things can be prepared in advance, check out the list below for some refueling suggestions.
Baked Potato with Tuna or Cheese and Beans
Poached Eggs on Toast, why not add an avocado to get some added nutrients such as Vitamin E and monounsaturated fat, which helps keep that heart healthy.
Peanut Butter on Toast
Hummus and Tomato Bagel
Boiled Egg with a mixed green leafy Salad (add tuna for extra protein)
Chicken breast with steamed green veg
Turkey and Salad Sub
Cheese on Toast
Chickpea Curry (nice hot or cold) try running bugs recipe here
Cottage Cheese with veggie sticks
Hummus with Veggie Sticks
Banana and Berries with low-fat yogurt – don’t want to eat it, whizz it into a smoothie
Cereal (such as granola) and Milk
Steamy bowl of Porridge
Lentil and Vegetable Soup