Any running is good for you. Whether it is training for an upcoming marathon, taking a small jog, or a few sprints, the health benefits of running are huge.
But is there a way to optimize them? Most people have a pre-run regimen—specifically what you eat before a run. This is crucial, of course, but also what you consume after a run is just as important for your gains and recovery. For the ultimate success from running, try these five foods.
1. Chocolate Milk
Chocolate milk is at the top here since it happens to be a perfect after-run drink. It is loaded with high quality protein and fast digesting carbs which allow for better glycogen synthesis and muscle recovery. Lower-fat chocolate milk has a 4:1 ratio of carbs to protein and is probably the best researched post-workout option on this list for better exercise-recovery benefits.
2. Greek Yogurt, Berries and Honey
Greek yogurt is better than traditional yogurt as it is much higher in protein content—with ⅔ cup giving 15 grams of protein compared to the measly 5 grams for this same amount of normal yogurt. Top this off with honey and mixed berries for some fast digesting carbs and antioxidants for better muscle recovery.
3. Eggs with Toast
Each egg has about 6-7 grams of great quality protein. Cook around two or three of them in a few minutes, put a couple of slices of whole grain bread for good quality carbs—and then you do the math. You are all set.
4. Avocado Toast and Poached Eggs
Start with a high protein and whole grain bread option such as Dave’s Killer Bread, then put some avocados with some salt and pepper for healthy fat and add in some sodium and chloride for your electrolytes. Top this off with two poached eggs (scrambled or fried is also ok) for a great serving of protein.
5. Salmon and Sweet Potatoes with Asparagus
Salmon is not just a great protein food but it also gives amazing exercise benefits because it is filled with healthy, omega-3 fatty acids that fight inflammation. Combine with your fish sweet potatoes or maybe some brown rice to give yourself some carbs. Add in asparagus or even broccoli to finish it all off for a complete after-run meal.
Author: Blake Ambrose