Along with proper hydration and stretching, proper diet is also important for runners. A runner's diet not only impacts his ability to perform during his run but also how he will feel after running. Eating the correct foods before running should ensure that the runner does not have any cramps while running. However, if muscle cramps do develop while running, there are certain foods you should eat after the run.
Carbohydrates
The body's main source of fuel for running comes from its store of glycogen. To build up glycogen in the body, a runner must consume carbohydrates. When glycogen stores are depleted, the muscles become fatigued and cramp while running. After running, carbohydrates are one of the most important types of food to eat. Although a variety of foods are high in carbohydrates, choose whole grain foods after running. Good sources of carbohydrates include whole grain breads, pasta, cereal or rice. Within 10 to 15 minutes after the run, eat a bagel, granola bar or slice of toast. Then, once your body relaxes, consume a heavier meal high in carbohydrates. Other food sources include vegetables, fruits and dairy foods.
Sodium
Although sweating effectively lowers the body temperature while running, it also has a negative effect on the body. As sweat pours out of the body, it rids the body of water and sodium. As a result, the body experiences dehydration. Unfortunately, dehydration commonly leads to muscle cramping. After running, drink plenty of water to rehydrate the body. Eating sodium-rich foods also helps to retain water in the body, as explained by MensHealth.com. Since sodium draws water into the cells, consuming sodium-rich foods helps draw water into the cells as well. Foods high in sodium include pretzels, salted nuts, soup and pickles. Sports drinks also contain sodium, along with a variety of electrolytes. These sports drinks, such as Gatorade, should be utilized during and directly after a run.
Minerals
Magnesium and potassium are the two most important minerals to focus on after running with cramps. As explained by Health911.com, these minerals are lost through excessive sweating, which commonly occurs while running. The foods highest in potassium include papaya, cantaloupe, banana, tomato juice, sweet potato, avocado, pinto beans, lentils, salmon and yogurt. The best source of magnesium is dark-green leafy vegetables, such as spinach, kale and broccoli. Other foods high in magnesium include artichokes, beans (black, white, soy or navy), whole wheat flour, barley, almonds, cashews, pine nuts, cornmeal, pumpkin seeds and tomato paste.
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