What to Eat After a Run? Post-Run Nutrition

Running is a healthy sport. As much as what you eat before your run, feeding after the run equally important.

Depending on the goals such as weight loss and muscle building, different foods provide different benefits.

What to Eat After the Run? 

-To lose weight

Exercise is important for losing weight and is particularly important for weight loss in the long term.

Running is an exercise that anyone can do anywhere, without any equipment. If you are running to lose weight, you can eat the following after your run.

Beet salad

Beet It is a fiber-rich vegetable that is rich in nutrients, low in calories and controlling hunger. It is high in dietary nitrates, which are compounds that help the body produce nitric oxide, one of the most important molecules for blood vessel health.

Studies have shown that dietary nitrates from nitrate-rich vegetables such as beets, spinach, and arugula can improve running performance and delay running fatigue.

After the run, you can eat red beet salad, for an extra protein boost chickpea ve salmon You can add foods such as. 

Watermelon

Favorite summer fruit watermelonflour is low in calories and a good source of two powerful plant compounds - citrulline ve lycopene.

Similar to dietary nitrates, citrulline helps the body produce nitric oxide and reduces muscle soreness by delaying exercise fatigue. Watermelon, which contains 91% water by weight, helps make up the water lost after the run.

Hummus and raw vegetables

Humusis basically an appetizer made from a few ingredients such as chickpeas olive oil, garlic, lemon juice, and salt. Chickpeas are a good source of protein.

You can add low-calorie, nutrient-rich vegetables such as carrots, bell peppers, celery, radishes, and cauliflower to hummus.

Vegetable omelette

Loaded with vitamins, minerals, healthy fats and high-quality protein, egg is a nutrient-dense food.

Studies show that an egg-containing breakfast can increase weight loss when combined with a low-calorie diet.

For those who run in the morning, omelet is an option that can be consumed for breakfast. Mix it with fresh spinach, tomatoes, grated cheese, onions, and mushrooms for a tasty, nutritious breakfast.

Peanut Butter Apple or Banana

Apple and manflavored with peanut butter. Natural carbohydrates from fruits and oil from peanut butter work as a digestive, controlling hunger throughout the day.

Be careful not to consume too much, as peanut butter is rich in calories.

To build muscle

Running - combined with weightlifting - helps burn extra calories, maintain heart health and build muscle. If your goal is to build muscle, the following foods can be preferred after the run.

Chocolate milk

Chocolate milkis a nutritious beverage. It is loaded with high quality protein and fast digesting carbohydrates for muscle recovery and energy refueling.

A 5-week study in adolescents found that chocolate milk resulted in a 12,3% increase in strength in exercise compared to a carbohydrate drink.

Whey Protein Shake

Protein shakes are the preferred option for many people who want to build muscle. Whey protein, It is one of the best options for building muscle after any workout.

The body quickly digests and absorbs this milk-based protein.

Compared to other types of protein powders like casein or soy, whey protein contains more of the nine essential amino acids the body needs to kick-start the muscle building process. 

Grilled Chicken with Vegetables

Chicken is a high quality, lean protein. You can add vegetables such as cauliflower, broccoli, mushrooms, zucchini and asparagus to grilled chicken and eat them to build muscle after your run. 

Cottage cheese and fruit

Cottage cheese is an excellent source of protein and calcium. It is also high in sodium, an electrolyte lost through sweat during exercise.

For extra antioxidants, eat fresh fruits containing vitamins and minerals with cottage cheese.

Pea protein powder

Pea protein powder is a suitable option for building muscle after running, by increasing your protein intake. To reap the benefits of pea protein, mix 1-2 scoops of powder with water, milk or a plant-based milk alternative until it turns into powder.

Energizing Foods After Morning Run

Running is a difficult activity. People who run every morning spend a lot of strength and energy. Running; It not only burns a lot of calories but also leaves you breathless and exhausted.

Running every morning is great for health, and especially for weight loss, the curious point about this is what to eat after a morning rund.

Chicken breast

Chicken breast is very low in calories and considered one of the healthiest meat options at any meal of the day. It can be easily cooked by blending it with spices.

 Cook the chicken before the run. When you come back from running, reheat and eat.

As you know, breakfast is an important meal and should be the most nutritious meal. You can consume chicken breast with brown rice. It keeps you full for a long time and you don't have an overly appetite for meals for the rest of the day.

Benefit: Chicken contains selenium, which reduces the risk of arthritis later in life.

Salmon

When it comes to seafood, there can be no better alternative to salmon. Filled with omega 3 fatty acids and antioxidants, salmon allows the body to recover quickly.

You can cook salmon fillets with baked potatoes and boiled vegetables. Add a little olive oil for more health benefits.

Benefit: Salmon improves brain function and reduces the rate of cognitive retardation in elderly people.

Banana

Carbohydrates have a bad reputation, but not among runners. Every runner or athlete should eat enough carbohydrates to increase their energy.

Banana is one of the best and healthiest sources of carbohydrates. You can always consume a healthy banana instead of eating fruit alone.

Mix the skimmed milk, banana and strawberry in the blender and let it rest for about two minutes. You can add some lemon juice according to your taste.

Benefit: Banana is a unique blend of vitamins, minerals and carbohydrates that increase endurance among athletes.

Fruit salad

Fruits are sweet, juicy and an excellent source of vitamins. Eating fruit and drinking juice after a morning run is great for health.

You can eat oranges, apples, blackberries, and grapefruits. They contain antioxidants and are great for a healthy breakfast. 

Benefit: Fruits like grapes and kiwi contain antioxidants and fiber that maintain healthy blood pressure and improve heart health.

Vegetables

Eating vegetables is a healthy thought to start your day energetic. It contains antioxidants, protein, vitamins and minerals that will strengthen the body, help build leaner muscles and strengthen immunity.

You can consume vegetables such as lettuce, broccoli and carrots raw. You can make sandwiches with cucumbers and tomatoes. You can also add a boiled egg for extra protein.

Benefit: Eating vegetables like celery can lower blood pressure, and consuming Brussels sprouts can prevent the development of cancer cells.

Almond

AlmondIt is an excellent source of antioxidants and is known to lower cholesterol, especially if eaten regularly.

Almond is one of the favorite foods of runners. But of course, you can't just eat almonds for breakfast after running. You can consume this by adding it to a bowl of cereal.

Benefit: Almonds are good for the skin. It reduces risk rates by continuously supplementing all life-threatening diseases with vitamins and minerals.

Rolled oats

Rolled oats It is an ideal food for runners. It contains large amounts of protein, fiber, and carbohydrates. Fiber will make you feel full, thus preventing overeating.

However, if you find the taste of oatmeal too soft, you can add any fruit of your choice to make it tastier and more edible. One of the pluses of oatmeal is that it lowers bad cholesterol.

Benefit: Oats contain fiber that helps lower high levels of cholesterol.

Yoghurt

Yoghurtis a delicious snack for all athletes. If you're jogging for 45 minutes or an hour, it's recommended to consume yogurt after your run. Yogurt is full of protein and you can eat it with fruits and almonds for extra flavor.

Benefit: Yogurt contains protein that increases metabolic rate that helps you build lean muscle and burn more calories.

As a result;

Running is an exercise that many people enjoy. “What to eat after a runThe answer to the question ” will vary depending on your goals.

If you are running to lose weight, you should eat low-calorie foods, and to build muscle, you should turn to foods containing high protein.