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Post-Run Nutrition |  |
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See the Index for more topics, information, hints and tips.
After a race or run it is best to have some kind of protein within about 45 minutes. Protein helps your body build and heal. There are a variety of protein bars on the market or make your favorite protein shake. Turkey jerky is a convenient and non-sweet alternative. After a long training run or race where I have consumed a lot of gels or other sweets, turkey jerky is a welcome change.
You also need some carbs to replenish the glycogen muscle fuel that your body used.
And don't forget about replacing the water and electrolytes you lost through sweat.
A sport drink and protein bar or a smoothie made with yogurt and fruit are good options.
Try to have a healthy meal within a couple of hours including both carbs and protein.
Strive to eat healthy at least 80% of the time, but allow yourself to splurge with some of your favorite foods occasionally.
Try to think about food in terms of mileage, that is, the number of miles you'd have to run to burn the equivalent number of calories.
Fun facts: an M&M is about 5 calories and takes running 100 yards to burn it off; a Hershey Kiss is about 89 calories. It takes almost a quarter mile of running to run off that many calories.
