Recovery meals following workouts such as running are essential to restore glycogen levels and prepare you for your next workout. Running depletes glycogen levels in the body, which is a source of energy to the muscles during activity. In addition, physical activity breaks down muscle fibers, which are then repaired to be stronger for increased strength and endurance. Carbohydrates, protein and adequate fluid intake are essential for the restoration of glycogen and repair of sore muscles.
Step 1
Eat a snack that combines complex carbohydrates with protein in a ratio of 3:1 within 30 to 60 minutes post-run for optimal recovery. Ideal combinations include a serving of whole-grain cereal with low-fat milk, whole-wheat bread with peanut butter, a tuna sandwich on rye crackers, or turkey wrapped in a whole-wheat pita.
Step 2
Drink a smoothie after a workout as a quick way to replace calories lost during a workout and to ward off muscle fatigue. Liquid calories are often easier to digest on a sensitive stomach or if you have a suppressed appetite post-workout. An ideal smoothie should contain a combination of quick-digesting carbs, such as fruit, and protein. A good option is a banana smoothie, made by blending a cup of nonfat or low-fat milk, one chopped banana and a scoop of protein powder. Other protein and carb choices include a tablespoon of peanut butter and half a cup of mixed frozen berries.
Step 3
Eat a larger meal within an hour after your workout for optimal body repair and function. Ideally, vegetables should take up about half of your plate, whole grains a quarter, and protein should make up the remaining quarter. An example might be a 4 oz. chicken breast served with two cups of steamed vegetables and a cup of brown rice or quinoa. Alternatively, enjoy a pasta meal consisting of a cup of whole-grain noodles, a cup of tomato sauce, a cup of chopped broccoli and mushrooms, and a serving of chopped chicken or lean ground beef in the mix.
Step 4
Drink fluids post-run to restore liquids lost through sweating. Generally, if you have been exercising for less than an hour, water is adequate to restore fluid levels in the body. If you have been working out for longer than an hour, you might need a drink with quickly-digesting carbohydrates, such as a sports drink.
Step 5
Replace electrolytes lost with physical activity that has been intense or of longer duration, generally greater than an hour. Potassium is often depleted through sweat. Good sources of potassium include bananas, sweet potatoes, oranges and raisins. These foods are also sources of carbohydrates, which aids in increasing energy levels and are easy to carry with you or store in your car.
References
- "The Eat-Clean Diet, Fast Fat-Loss that Lasts Forever!"; Tosca Reno; 2006
- "Nancy Clark's Sports Nutrition Guidebook (fourth edition)"; Nancy Clark; 2008
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