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The Best Foods to Eat After a Run to Kickstart Recovery

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The Best Foods to Eat After a Run to Kickstart Recovery


Any running is good running. Whether it’s training for a marathon, taking a light jog, or doing sprints, the health benefits of kicking into higher gear are huge. So how do you best optimize them? Most people have their pre-run regimen down—specifically what they’ll be eating before a run or competition. This is important, of course, but what you eat after a run is equally vital for recovery. The average post-run routine generally goes something like this: stumble through the door, sweat a bit, sit down, head for the shower. What’s missing here is the refueling stage. You need to recoup what you drained.

Depending on your goals—i.e. training for a marathon or just logging more consistent weekly miles—what you eat after a run should aim to refuel, rebuild, and rehydrate to aid the recovery process and maximize the training effect. The focus of post-run nutrition should be on replenishing glycogen (stored energy), repairing the damage caused to your muscles, and replacing lost nutrients and minerals like electrolytes.

Here are three guidelines to follow when figuring out what to eat after a run:

  • Focus on complex carbohydrates to replenish glycogen stores in your liver and muscles: The recommended amount is 0.5-0.7 grams of carbs per kg of body weight within 30 minutes after training—for glycogen resynthesis.
  • Replace electrolytes, mineral, and water that you lost in sweat: Hydration is key since your body and muscles are mainly water. Just a 2 percent weight loss from sweat can cause performance and cognitive decrements. Although sweat rates and sweat sodium concentrations are highly individualized, look to add some sodium and chloride as those are the two main electrolytes lost in sweat. Factor in plenty of water too. About 16 fluid oz per pound of H2O will be lost during your run.
  • Rebuild and repair your muscles that were damaged during your run: Adding some post-run protein to your diet has been shown to help with the uptake of carbs into muscle. Aim for 0.14-0.23 grams of protein per pound of body weight. Look for a 3:1 or 4:1 carbohydrate-to-protein ratio within 30 minutes. Don’t wait longer than two hours to re-nourish.

The Best Foods to Eat After a Run to Kickstart Recovery

1. Chocolate Milk

Chocolate milk takes the top spot here because it happens to be the perfect post-run drink. It’s loaded with high quality protein and those quick digesting carbs for muscle recovery and glycogen synthesis. Low-fat chocolate milk already has a 4:1 carb to protein ratio and is probably the most researched post-workout recovery option on this list for superior exercise-recovery benefits. Lactose intolerant? Go lactose-free while still reaping all the benefits.

2. Greek Yogurt with Berries and Honey

Greek yogurt is superior to traditional yogurt as it’s much higher in protein—with ⅔ cup providing 15 grams of protein compared to around 5 grams for the same amount of regular yogurt. Top this with mixed berries and honey for some quick digesting carbohydrates and antioxidants for muscle recovery.

3. Eggs and Toast

Each egg has around 6-7 grams of high quality protein. Cook up two or three of them in a few minutes, place on a couple slices of whole grain bread for high quality carbs—and do the math. You’re all set.

4. Avocado Toast with Poached Eggs

Start with a whole grain, high protein bread option like Dave’s Killer Bread, then mash some avocados with salt and pepper for healthy fats and some sodium and chloride for electrolytes. Top with a couple of poached eggs (fried or scrambled is fine) for your protein.

5. Salmon, Sweet Potatoes, and Asparagus

Salmon is not only a great protein source but it also offers exercise recovery benefits as it’s rich in healthy, inflammation-fighting omega-3 fatty acids. Pair your fish with sweet potatoes or brown rice to add some carbohydrates. Add asparagus or broccoli to round out a complete post-run meal.

6. Tuna and Whole Grain Crackers

Tuna is convenient to eat anywhere after your run. I especially love those extra-portable tuna pouches. Rip ’em open and there’s your easy 24-25 gram protein snack. Pair with some whole grain crackers for quality carbs.

7. Cottage Cheese with Pineapple

Cottage cheese is a great protein source, providing both whey protein (faster digesting) and casein protein (slower). One cup of cottage cheese provides 28 grams of protein—plus its sodium content will help replenish lost electrolytes. Add a favorite fruit (I go with pineapple) to provide an extra simple carb boost.

8. English Muffin or Bagel with Nut Butter and Banana

Choose a whole grain English muffin or bagel for an easy-to-digest high quality carb source with some healthy fiber. Top it with nut butter (check out Nooty high protein nut spreads), a sliced banana, and drizzle of honey.

9. Protein Oatmeal with Blueberries and Peanut Butter

Oatmeal is a high quality carb source and rich in a soluble fiber called beta-glucan which benefits digestion and gut health. Prepare your oats with milk and add ½ to 1 scoop of your favorite whey protein powder. Top with blueberries and blackberries which provide strong antioxidant compounds called flavonoids that aid recovery. Round it out with peanut butter for some healthy fat.

10. DIY Protein Shake

Protein shakes have long been the staple for post-workout recovery—especially for building muscle. It’s also the perfect elixir for post-run recovery. Get creative with your shakes. There are a ton of protein options (whey, plant-based, nut butter, Greek yogurt, etc) and the fruit selection (bananas, berries, pineapples, mangos, etc.) also runs the gamut. Sneaking in some added nutrition like spinach, kale, or avocados will win you extra points. Here’s my perfect post-run recovery smoothie recipe:

Berry Good Recovery

Ingredients: 


Directions: 


Add all ingredients except protein powder to the blender and blend on low. Then protein powder and re-blend until smooth consistency.

Nutrition

  • 292 Calories
  • 34g Carbs
  • 25g Protein
  • 7g Fat

Jordan Mazur, M.S., R.D., is the Director of Nutrition for the San Francisco 49ers


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10 Best Porters to Drink Right Now

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A bottle of Deschutes Black Butte Porter




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Best Time-Under-Tension Workout for Total-Body Strength

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Barbell Back Squat


The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.

“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.

If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.

Directions

Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.

Best Time-Under-Tension Workout for Total-Body Strength

Circuit 1

Marius Bugge

A. Barbell Back Squat

Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps

Athletic man wearing gray T-shirt and maroon shorts renegade row
Marius Bugge

B. Renegade Row

Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side

Circuit 2

Athletic man wearing gray T-shirt and maroon shorts doing renegade row Dumbbell Bentover Row in gym
Marius Bugge

A. Dumbbell Bentover Row

Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps

Athletic man wearing gray T-shirt and maroon shorts doing Incline Dumbbell Chest Press with Legs Raised 
Marius Bugge

B. Incline Dumbbell Chest Press with Legs Raised 

Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps

Circuit 3

Athletic man wearing gray T-shirt and maroon shorts doing Dumbbell Bulgarian Squat
Marius Bugge

A. Dumbbell Bulgarian Squat

Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side

Athletic man wearing gray T-shirt and maroon shorts doing Single-leg Romanian Deadlift
Marius Bugge

B. Single-leg Romanian Deadlift

Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side

Circuit 4

Athletic man wearing gray T-shirt and maroon shorts doing pullup
Marius Bugge

A. Pullup

Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps

Athletic man wearing gray T-shirt and maroon shorts doing Kneeling Overhead Barbell Press
Marius Bugge

B. Kneeling Overhead Barbell Press

Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top.
Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps

Circuit 5

A. Dumbbell Pushup

Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop
once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps

B. Biceps Curl

Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps


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The Best Jump Ropes for a Killer Cardio Workout

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The Best Jump Ropes for a Killer Cardio Workout




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