Running is an popular form of exercise to promote weight loss. It is essential to eat a well-balanced mix of foods following a run to maximize this weight loss. Although it is common to be hungry after a run, it is important to avoid being tempted by fattening junk food. The right balance of calories, carbohydrates, protein and fat will promote muscle recovery and weight loss after a run.
Calories
Eat an appropriate number of calories. The Atlanta Journal Constitution says after you run, you should eat about half of the calories you burned during the run. This is typically about 100 calories for every mile you run, so consume about half that. Do not worry about "undoing" the calories you just burned while running. Weight loss does not work that way. Eating about half the calories you just burned will provide your body what it needs to recover from the run and facilitate weight loss.
Carbohydrates
Fuel up on carbohydrates after your run. Most of the fuel in your muscles that you used was from carbs. Replace them by devoting about 60 percent of the total calories to carbohydrates. According to a study by Tufts University, high-fiber foods help runners feel fuller and more satisfied. Eating them contributes to weight loss by preventing you from overeating. A good choice of after-run carbohydrates are whole grains from whole-wheat bread, brown rice and oats. Your body digests refined carbohydrates faster right after a run. This helps you burn calories faster.
Protein
Balance your after-run snack with protein. A 2006 study by Medicine and Science in Sports and Exercise says eating carbohydrates and protein together after a run produces better weight-loss results. Good post-run protein sources are bean burritos, whole-grain pasta with meat sauce, turkey, shrimp and tofu. It is essential to get protein after a run because protein stops you body from breaking down muscle for energy. Protein also assists in the rebuilding and repairing of muscles after a run. About 25 percent of the calories you consume after you run should be from protein.
Fats
Don't forget the good fats. It is a common misconception that you should avoid all fat when trying to lose weight. However, the Atlanta Journal Constitution says you should get 15 percent of your post-run calories from fat. You can get this from an omelet or crackers with low-fat cheese. Olive oil is another source of good fat in the form of omega-3 fatty acids, which are also good for heart health.
Liquids
Drink the right liquids after your run. Liquids like smoothies, shakes and low-fat chocolate milk are especially effective for weight loss after a run. A fruit and yogurt smoothie is a great choice after a run because it has a good carbohydrate to protein ratio, which is important for weight loss. CNN Health says it is important to drink several glasses of water after a run. Your body needs to be hydrated to operate at peak performance and use all of the nutrients you consumed in your post-run snack.
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