If running is your exercise of choice, you know the importance of refueling after your workout is complete. There are a variety of healthy, natural snacks and meals you can eat after your run that will help you recover and rebound. Whole foods offer recovery beneﬁts and nutrition that you simply can’t get from a supplement, not to mention a whole food snack is generally less expensive than a supplemental shake or bar. So what should you choose to chow down on following your next run?
If you like to hit the streets with the rising of the sun, you want to be sure to grab a breakfast meal that is high quality and packed with energy. Consider some oatmeal mixed with peaches and a bit of Greek yogurt, or any kind of whole grain cereal with skim milk and a piece of fruit.
Looking to up the ante on your mileage? If you are a high-mileage runner, you need to meet your calorie demands. Try a banana almond smoothie after your run. Want to pack some extra protein-punch? Add in some tofu. For a bigger meal after a late-day run, enjoy some pasta with meat spaghetti sauce.
Running to shed some extra pounds? You still want to eat after a run, but go for a small meal instead of just a snack, which is more likely to leave you satisﬁed and squash any snacking tendencies. A sandwich featuring protein and some veggies, like grilled goat cheese with red peppers, romaine and basil will ﬁll you up and prepare you for another day of training. Or have some turkey with cheese and apple slices.
Short on Time
Then there are those times when you just barely have time to squeeze in a run, much less a snack or meal. If you need something quick and easy to refuel, try a banana and a glass of chocolate milk. Hummus and some pita is also a great combination of carbs and protein that will help you quickly recover. For something a bit more substantial, change the milk to skim, keep the banana and grab some brown rice, carrots and walnuts.
If you are introducing your kids to the world of running, you want to give them a post-workout snack that they will be inclined to eat. Peanut butter on wheat toast with some banana and a bit of honey is fast and simple, giving them vitamin D, calcium and protein. Yogurt and berries is another option that kids would enjoy.
No matter when you run, for how long or what your age is, it is vital that you take in enough water afterwards to stay hydrated.