Running is a sport which requires dedication, skill and persistence. Runners also have specific nutritional requirements that they need to meet in order to facilitate for muscle recovery after running. Proper nutrition allows for the maintenance of healthy muscle mass, good energy levels and minimal injuries.
Protein
Registered Dietitian Marie Spano and Dr. Chad M. Kerksick told "Today's Dietitian" magazine that it is important for runners to eat some protein within a two-hour time period after running. This helps to repair the muscle that has been damaged by running. The organization American Fitness Professionals and Associates recommends that runners eat 1.4 to 1.7g of complete proteins per kg of body weight after running. Examples of complete protein include meats, eggs, whey and soy.
Carbohydrates
Carbohydrates are the most important nutrient to eat after a long run. Marie Spano and Dr. Chad Kerksick state that eating a 3:1 or 4:1 ratio of carbohydrates to protein within 30 minutes of a run provides the best muscle recovery for runners. American Fitness Professionals and Associates states that carbohydrates not only renew energy stores for the body but also prevent excessive muscle damage. Good carbohydrate choices include fruits, grains and dairy like milk.
Omega-3 Fatty Acids
"Today's Dietitian" magazine states that taking Omega-3 fatty acids can significantly reduce inflammation of the muscles, while increasing blood flow to speed muscle recovery. The magazine recommends that runners supplement their diet with about 3.6 g of fish oil every day to obtain a good amount of Omega-3 fatty acids. Omega-3 fatty acids have also been shown to reduce morning stiffness and joint pain that some runners experience.
Vitamin C
Vitamin C is an important nutrient for runners to take. "Today's Dietitian" reports that exercise like running increases oxidative damage to the cells of the muscles. Vitamin C is an antioxidant, which means it works to decrease the amount of damage that free radicals can cause to the cells. Taking a Vitamin C supplement daily or eating foods rich in Vitamin C like oranges and bell peppers can reduce muscle damage done by running and enhance muscle recovery.
Vitamin E
Another antioxidant which is useful in muscle recovery is Vitamin E. Registered Dietitian Marie Spano and Dr. Chad M. Kerksick state that Vitamin E basically makes the process of running less damaging to the muscles by inhibiting the work of some free radicals. Vitamin E can be taken in supplement form or eaten in foods like fish, nuts and olive oil.
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