Fitness
The Best Foods to Eat After a Run to Kickstart Recovery
Published
3 years agoon
By
Terry Power
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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There’s no doubt when the weather turns colder as we settle into winter, stouts take center stage. And while we enjoy all its iterations: standard stout, imperial stout, and robust barrel-aged stouts, we think this malty, chocolate-filled beer’s close cousin deserves a little respect as well. Of course, we’re talking about the oft-overlooked porter. And the best porters, oh buddy, they’ll have you rethinking your seasonal bevvie of choice.
For those uninitiated, the porter style had its genesis in England like many other iconic beer styles. It first appeared in the 1700s and is (you guessed it) named after porters—individuals tasked with transporting luggage.
A confusing origin story
“Stout is the direct descendant of porter. In the 1700s, it was common to use the word ‘stout’ to refer to a bolder, higher-alcohol version of any beer style, much in the same way we use the word ‘imperial’ today,” says Zach Fowle, advanced cicerone and head of marketing for Arizona Wilderness Brewing Co. in Phoenix, AZ. “Porter was the most popular beer of the day, and over time, “stout porter” became a popular variant. But by the late 1800s, demand for regular porters evaporated, and stout porter shortened simply to stout.”
But more has changed between the 1800s and today than just our penchant for wearing top hats. “Today, most brewers seem to market beers as either stout or porter based on vibes, rather than on any notable stylistic differences,” he says.
Specifically, porters are known for their dark, almost pitch-black color and rich, sweet flavor profile. If you were to drink a porter and a stout side by side, you might even have difficulty discerning the differences between the two.
Stout versus porter is an enduring topic of discussion in the brewing industry. “While there’s no debating the porter came first—and stout used to be called stout porter, so it was a stronger version of a porter—the lines have become very blurred over the years,” says Rob Lightner, co-founder of East Brother Brewing in Richmond, CA.
“I would venture that even among professionals, a blind taste test would often yield inconclusive results,” says Lightner.
The difference between porters and stouts
Porters tend to be on the milder, more chocolatey end of the spectrum, Lightner says, whereas stouts are typically a little stronger and more roasty. Of course, this isn’t a hard and fast rule
Fowle agrees, “Porters tend to be fruitier, sweeter, and less bitter than stouts, with cocoa and caramel flavors in balance with dark malt bitterness. And stouts are usually hoppier, drier, maltier, and more coffee-forward—and may even have a touch of acidity.”
Whether or not they fit neatly into boxes, one thing’s for sure: both make for incredible cold-weather brews.
“As the nights grow longer, drinking a light, summery beer just doesn’t seem right,” says Fowle. “Porter is the perfect style for the transition to winter: warming and toasty yet not too heavy, with flavors of coffee, chocolate, and pie crust that correspond with autumn weather and holidays.”
It’s the perfect time to broaden your repretoire. Sweet, robust, warming, and well-suited to the season, here are the best porters to drink now.
1. Deschutes Black Butte Porter
There are few porters more well-respected than Deschutes’ iconic Black Butte Porter. It’s brewed with Cascade and Tettnang hops as well as 2-row, Chocolate, Crystal, and Carapils malts as well as wheat. This 5.5% ABV year-round offering is great for cold-weather drinking because of its mix of roasted malts, coffee, and chocolate. It’s a robust, subtly sweet beer perfect for imbibing on a crisp fall night.
[$10.99 for a six-pack; deschutesbrewery.com]
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Fitness
Best Time-Under-Tension Workout for Total-Body Strength
Published
2 years agoon
9 November 2022By
Terry Power
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
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
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
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
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
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
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
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
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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Fitness
The Best Jump Ropes for a Killer Cardio Workout
Published
2 years agoon
9 November 2022By
Terry Power
If you haven’t picked up a jump rope since elementary school, you’re missing out on a fantastic cardio workout. Not only will you burn a ton of calories in a short amount of time—200 to 300 calories in 15 minutes—but jump ropes can also improve your coordination and agility. Better yet, jumping rope doesn’t require much space, so it’s easy to do at home, and it’s often more mentally stimulating than jogging or swimming.
Choosing a Jump Rope
When deciding which jump rope is best for you, it’s important to determine what your goals are. While lightweight speed ropes are popular for cardio-focused training, weighted or drag ropes will be best for those focused on strength training.
No matter what your training goals are, we’ve got you covered with this roundup of 10 jump ropes from top brands including Crossrope, TRX, Rogue, and more.
The Best Jump Ropes of 2022
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