Post run meal nutrition
I don’t usually waste too much time after a run before I eat something. In fact, I spend a good amount of time during my run thinking about what I’m going to eat afterward. I LOVE the post marathon meal mostly. This is my ticket to eat a meal and not think much about nutrition content (hamburger, fries?) Mmmm…..
Although sometimes I can get caught up or be on a tight schedule and find myself not eating for hours after a run. This is a HUGE mistake. Believe it or not, nutrition and timing of food intake has a lot to do with your running performance. Below I’m posting the three common questions referring to post run nutrition and intake (and I will answer them).
1 – How long after my workout should I eat my post workout meal?
There is this “window of time” that exists after your run during which it would be the most beneficial for your body to receive it’s post workout nutrition. Typically you’d want to try to get this meal into your body within 1 hour. If possible, within 30 minutes would be even better.
2 – How much protein and how many carbs should I eat
The missing nutrient in most runners post run meal is protein. The breakdown of post run nutrition:
60-65% Carbs
The percentage of carbs is so high because your run most likely depleted all the glycogen and the by ingesting carbs post run you body will be able to restore muscle glycogen
25% Protein
Protein is needed for muscle growth and repair. Carbohydrates are needed for energy. Actually both are used for energy, but carbohydrates are the first source of energy when we run so it is important to have an adequate calorie and carbohydrate intake, especially before a run.
Protein can and is a source of energy, but we want it for muscle growth and repair. Post run we (runners) mostly crave carbs and it is important to replace those, but also be sure to include protein in order for the muscles to receive fuel for repair. If you eat an all carbs meal only then the muscles will dig into your carb stores in order to repair and you will eventually breakdown your muscles which lead to fatigue and loss of muscle tissue. This is why it is so crucial to have protein intake post run. Just think this: more carbs before run and more protein post run.
3 – What foods should the protein and carbs be coming from?
Pre-run food meal: (these are just some examples of what I eat)
Toast with peanut butter
Oatmeal mixed with nuts
Bagel with 1tbsp low fat cream cheese
Post-run meal:
Protein shake
Turkey sandwich
Cottage cheese and fruit
I have a favorite post run snack which is my yogurt parfait. This is an excellent balance of carbs and protein. Just be sure you use a protein packed yogurt. Most greek yogurts are full of protein. Personally, I like the FAGE greek brand.
Here is the simple recipe:
Greek yogurt, 1 cup berries, 1/2 cup dry cereal, and a drizzle of honey on top. YUM! Feel free to make your own and add your favorite foods. Some other ingredients I’ve used in a parfait: crushed graham crackers, bananas, nuts, chocolate chips,
Shakes are a great post run meal as well
Here is my banana chocolate protein shake (fyi, I love chocolate)
- 2 frozen bananas
- 2 cups soy chocolate milk
-1 cup soy protein
Add all of the ingredients to a powerful blender and blend until smooth. Enjoy!
And, one more recipe for ya
Homemade high protein muffins
2 c. soy flour
1 c. dry powdered milk
1 tsp. salt
1 tsp. baking powder
1 c. raisins
1 c. chopped nuts
3 slightly beaten eggs
3 tbsp. melted butter
Grated rind of 1 orange
1/4 tsp. grated lemon rind
3/4 c. orange juice
3 tbsp. honey
1. Combine dry ingredients.
2. Add dates or raisins and nuts.
3. Combine remaining ingredients and stir into dry ingredients just until moistened.
4. Fill muffin tins 2/3 full.
5. Bake at 350 degrees for 20-25 minutes.
Don’t want to make them from scratch? You can also buy a packaged muffin mix and add protein powder or a cup of chopped nuts to increase the protein amount. ?
Do you have a recipe you’d like to share? Please leave it here in the comment section. Thanks
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Posted by admin | in Nutrition | 7 Comments
This was very helpful. I am only at a 5k length but I am training for a sprint triathlon and the whole correct nutrition thing is making me crazy! I may have to make me some muffins
yes, the nutrition can get to be daunting. Keep it simple and remember to have protein included in every meal (including snacks)!
This is a great post! I think many runners, including myself, miss this part of training. For women especially, we require a different set of rules w/ nutrition. I am learning this game better, thanks to pelvis SF i encountered last year. I did the “eat 30 min after run” plan and usually had a protein shake w/ my normal carb meal, but what was missing in my diet was not ENOUGH calories. Especially for us long distance runners, it’s harder to keep track when we are burning 1,000 calories from one training run.
thanks for the tips, i’ve been struggling with good nutrition during my training and I need to get on track for my next marathon. I can’t wait to try some of your suggestions.
I just did a post the other day on my blog about nutrition. (More about what I eat, rather than your topic here of post-run.) This was a great follow-up for me, full of ideas. I had not thought of some of the post-run foods you are mentioning, but I love. So I will be heading to the store to pick up some of them. Thanks.
How funny…with taper starting today, I always start to think of what my post marathon meal might be! What I need to do is concentrate on eating well right now, right? Thanks for the recipes. I will definitely try the yogurt and the muffins. Thanks
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Yes, and I spend probably 80% of the time during my marathon race thinking about the post race meal. I definitely allow myself to cheat…..pizza, burger, pasta, and of course, a cold one!
thanks and good luck