Yes, you must run regularly. It improves your lipid profile, lowers cholesterol, and keeps your heart healthy (1). But without a post-run meal, you may not be able to maintain the habit. Fuel your mornings after a run with a good post-run meal. Here’s a list of the 15 best post-run foods you can consume, the reasons you need them, and their benefits. The foods ensure you don’t simply pass on after your morning run. They keep your muscles fueled and sustain your energy levels throughout the day. Continue reading to know more.
Why Do You Need To Consume Food Post-Run?
You need to consume food post run not only because you feel hungry but also because it will help you in the post-run recovery process. When you exercise, two things happen: That’s why you need to consume carbs (glucose) and proteins (muscles are made of proteins) to help restock your body with readily available energy in the form of glucose or glycogen and protein to rebuild your muscles. So, what happens when you make it a habit of consuming the right post-workout foods? Scroll down to find out.
Ways In Which Post-Run Nutrition Can Help You
Post-run nutrition can help you in the following ways:
Prevents post-run muscle cramps and injury. May improve your energy levels. Speeds up muscle recovery.
So, you see, it is important and necessary that you consume protein and carbs after running. Here are 15 of the best foods you can consume after a morning run.
15 Best Post-Run Foods
1. Chocolate Milk
1 cup of soy or cow’s milk 1 tablespoon cocoa ½ tablespoon chocolate powder 1 tablespoon almond powder ¼ teaspoon cinnamon powder
1 cup or 200 mL
2. Fresh Fruit And Yogurt
½ cup blueberries ½ cup raspberries ½ cup yogurt 1 teaspoon honey
½ cup yogurt and a handful of berries.
3. Boiled Eggs, Avocado, And Sweet Potato
½ sweet potato or 1 serving of fruit 1/4 avocado 2 eggs Salt and pepper
Consume ½ sweet potato, 1-2 eggs, and a quarter of an avocado.
4. Nut Butter And Berries Open Sandwich
2 slices of wheat bread ½ cup berries like blueberries, strawberries, etc. 2 tablespoons of nut butter
Consume a max of 2 slices of bread, 2 tablespoons of nut butter, and a small handful of berries.
5. Leftover Chicken Breast
Leftover chicken breast ½ cup mixed greens 1 tomato, sliced 1/2 cucumber, sliced ¼ teaspoon pepper ½ teaspoon honey A handful of cilantro
3 oz chicken breast and ½ cup mixed greens, 1 sliced tomato, and 1/2 sliced cucumber.
6. Open Tuna Sandwich
2 oz. canned tuna ¼ avocado ¼ onion (chopped) 1 slice of wheat bread 1 tablespoon lime juice Salt to taste ¼ teaspoon pepper
2 open tuna sandwiches for lunch
7. Homemade Banana Pancakes With Almond Butter
Ingredients
½ ripe banana 1 egg ½ cup wheat flour 1 teaspoon baking powder ¼ cup milk A pinch of salt 1 tablespoon real maple syrup Cooking spray 1.5 tablespoons almond butter
2-3 banana pancakes
8. Watermelon Salad
½ cup watermelon, cubed 8-9 slices or ½ cup of cottage cheese ¼ cup arugula 2 tablespoons lime juice Salt to taste ½ teaspoon pepper
1 medium bowl
9. 9. Milk And Crushed Almonds And Berries
1 cup milk ¼ cup almonds 1 teaspoon honey
1 cup or 200 mL
10. Oatmeal
⅓ cup instant oats ½ cup milk ½ cup blueberries 1 teaspoon honey ¼ cup almonds Loads of cinnamon
½ medium bowl
11. Sprout Salad
½ cup mung bean sprouts ½ cup boiled chickpeas ½ cucumber (chopped) A few baby spinach leaves Juice of half a lime Salt to taste ½ teaspoon cumin powder ¼ teaspoon black pepper
½ – ⅔ cup
12. Leftover Baked Beans With Bacon
Leftover baked beans ¼ onion, chopped A handful of cilantro, chopped 2 strips of bacon, sliced 2 tablespoons olive oil Salt, if required
½ – ⅔ cup
13. Broccoli And Mushroom Quinoa
½ cup quinoa 5-6 button mushrooms 10 broccoli florets ¼ teaspoon garlic powder ½ onion, chopped 2 tablespoons olive oil Salt to taste ½ teaspoon black pepper A handful of fresh basil leaves
1 cup of mushroom and vegetable quinoa
14. Sesame, Kiwi, And Kale Smoothie
½ cup kale, chopped ¼ avocado, cubed 1 kiwi, chopped 1 tablespoon lime juice ½ teaspoon honey 1 tablespoon almond butter
A glass or 250-350mL of this smoothie
15. Vegan Banana And Turmeric Smoothie
1 large banana ½ teaspoon turmeric powder 1 cup soy milk ¼ teaspoon fennel seed powder
A glass or 250-370mL of the smoothie Is it okay to run first thing in the morning on an empty stomach? Running in the morning on an empty stomach has both its pros and cons. It may increase fat burn and reduce energy consumption throughout the day. However, it may also increase the risk of injury from fatigue and raise cortisol levels, leading to muscle loss. In general, it is better to eat a small snack before running. However, fasted running may be okay for mild runs over short distances and short durations. For high intensity running or running over long distances, pre-running snacking is recommended. Should you eat straight after a run? Yes, you should eat a post-run meal within 2 hours of your running session. Are apples good after a run? Yes, apples are high in natural sugars that replenish glucose stores. They also contain anti-inflammatory properties that may help with muscle soreness.
