Running has become quite the hobby, inspiring young and old alike. For some, running is a matter of burning calories. For others, it is a healthy way to enjoy time alone and to burn off energy. Despite an unfortunately sedentary childhood, I began to dabble in running during college. I had new friends who were runners, and they often asked me to join them. If we are being honest, the “open 24 hours a day” dining hall wasn’t doing much for my figure, either.
So, I tried my hand at running.
What started off as a wheezing, gasping half mile eventually became two miles. And over time (and a season of non-running after the birth of my kids), running has become an almost-daily occurrence and I’ve worked up to completing runs of up to 10 miles.
This is a feat I am quite proud of!
Runners Need Fuel
Many runners, as they begin a new running regime, make sure they stock up on all the “right things”: good shoes, proper running attire, a GPS watch and downloading the best running apps. But what many runners, new and seasoned, often do not take into consideration is their fuel.
Or, rather, their food.
Running does a number on the body, rigorously working muscles and depleting calories more quickly than many other activities. Hydration is important, but making sure that a runner refuels with the right food after a run is as important to a runner as good running shoes. Shoes give a runner external support and food strengthens a runner’s internal support.
Important Post-Run Eating Principles
It is important to eat within 15–30 minutes post-run, giving the body back what it lost during the trek. Water is of utmost importance, but there are several other substances a runner needs to add to his or her post-run diet: carbohydrates, protein and electrolytes. Carbs are important because they help the body produce glycogen, the fuel that supports hard running. Protein builds muscles and aides in a quicker recovery from exercising those muscles. Electrolytes help our bodies more efficiently use and absorb water. These things all together work to create a strong runner.
So, we’ve put together our list of Best Post-Run Recovery Foods to make sure PA Eats foodie runners are in top shape for their next race!
PA Eats List of Best Post-Run Recovery Foods
Oatmeal
Oatmeal packs a 3-in-1 punch for runners. You can find carbs, protein and fiber in a serving of oatmeal. The carbohydrates give a runner fuel, and the protein and fiber work together to keep the stomach feeling full for longer with less indulgence. Go with steel-cut oats to pack a fuller punch.
Chicken
Chicken is an obvious choice, as it is packed with protein. Keep grilled chicken tenderloins on hand in the fridge to grab after a run, or add cooked diced chicken to a salad.
Eggs
Eggs are another great source of protein, and a common go-to food for runners. One egg fulfills about 10 percent of your daily protein needs. Scramble some eggs for breakfast or hard-boil eggs in the beginning of the week for an easy grab-and-go post-run food.
Bananas
Bananas work quickly to add calories back after a run. A greater benefit, though, is that bananas are packed with potassium. For runners who struggle with muscle cramps, potassium in any form will help keep muscle cramps at bay. Add a banana to your morning smoothie to pack in some potassium.
Almonds
Almonds and runners have been friends for a long time. Almonds, with their good heart-healthy fats, protein and vitamin E, add all the right things back into a runner’s diet. Have a handful post-run to help with hunger and aid in quicker muscle recovery.
Black Beans
Beans, beans, are good for your heart. And it’s true! More so, beans are a low glycemic index (GI) food. This means the carbs they contain are released slowly into the body. Low-GI foods can help control blood sugar level, keeping a runner’s metabolism more stable and giving longer-lasting energy. Black beans are also packed with protein, which is a plus.
Chocolate Milk
That’s right: all of your childhood dreams have come true! Studies show that chocolate milk is one of the best post-run recovery foods to consume. A glass offers the perfect ratio of carbohydrates to protein. So, drink up!
Dark Chocolate
A runner’s heart needs to be a healthy heart. And dark chocolate (the darker, the better) is one of the best sources of flavonoids, which boost heart health. Keep dark chocolate bars on hand or shave some over oatmeal. But, really, do we need to convince you to enjoy more chocolate?
Pickle Juice
Pickle juice has become part of running lore, with many avid runners toting its health benefits. Some long-distance races even offer cups of pickle juice at water stations! Some studies have found that pickle juice has the proven potential to prevent muscle cramps in athletes. There is still debate as to what specifically makes pickle juice helpful for reducing cramping, but it is believed that it is the acidity in the vinegar. Bottoms up?
