Best Breakfast Recipes To Eat After A Morning Run – Food Post-Run Recovery Nutrition

Running is the best and most addictive exercise. Scientists have confirmed that running regularly can improve your heart health, increase stamina, and lower LDL cholesterol. But there’s one thing that can totally ruin your effort…

And that’s not getting your post-run nutrition right. Ever noticed how hungry and fatigued you feel after a run? That’s because your body is short of glucose and has undergone muscle wear and tear. If you don’t properly replenish your energy storesthe energy source through glucose (carbohydrates) and proteins , you may be at risk of muscle injury and weakness. But you also cannot go about consuming anything you find in the refrigerator or at the supermarket after running.

So, what should you consume after a run that is not heavy and won’t make you feel like passing out? What kind of nutrition will keep your muscles fueled and leave you feeling energetic?

Read on to find the 15 best post-run foods, why you need them, and how they can help you. Swipe up!

Why Do You Need To Consume Food Post-Run?

You need to consume food post run not only because you feel hungry but also because it will help you in the post-run recovery process. When you exercise, two things happen:

  1. The glycogen (glucose polymer or glucose stores in the muscles) stores can become depleted as glycogen gets converted into glucose to provide energy while running.
  2. The muscle fibers undergo wear and tear.

That’s why you need to consume carbs (glucose) and proteins (muscles are made of proteins) to help restock your body with readily available energy in the form of glucose or glycogen and protein to rebuild your muscles.

So, what happens when you make it a habit of consuming the right post-workout foods? Scroll down to find out.

Ways In Which Post-Run Nutrition Can Help You

Post-run nutrition can help you in the following ways:

  • Prevents post-run muscle cramps and injury.
  • May improve your energy levels.
  • Speeds up muscle recovery.

So, you see, it is important and necessary that you consume protein and carbs after running. Here are 15 of the best foods you can consume after a morning run.

15 Best Post-Run Foods

1. Chocolate Milk

1. Chocolate Milk
Ingredients
  • 1 cup of soy or cow’s milk
  • 1 tablespoon cocoa
  • ½ tablespoon chocolate powder
  • 1 tablespoon almond powder
  • ¼ teaspoon cinnamon powder
How To Prepare
  1. Heat the milk in a saucepan until it starts steaming.
  2. Add the cocoa powder. Stir and let it dissolve.
  3. Add the chocolate powder and stir well.
  4. Transfer the milk to a glass or cup.
  5. Add the almond and cinnamon powders.
  6. Stir and enjoy!
How Much To Consume

1 cup or 200 mL

2. Fresh Fruit And Yogurt

2. Fresh Fruit And Low-Fat Yogurt
Ingredients
  • ½ cup blueberries
  • ½ cup raspberries
  • ½ cup yogurt
  • 1 teaspoon honey
How To Prepare
  1. Mix the honey and yogurt.
  2. Toss in the berries and enjoy a yummy post-run meal.
How Much To Consume

½ cup yogurt and a handful of berries.

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