Recovery nutrition guide -
Postrun nutrition plays an important role in replenishing energy stores, repairing damaged muscle tissue, and promoting quicker recovery. But many runners neglect their meals and snacks after a run.
Figuring out what to eat after a workout can feel like a struggle. So, to help you fine-tune your nutrition to recharge your engines and optimize your recovery , follow these after-run fueling tips from sports dietitians. If there was ever a nonnegotiable recovery aid, it would be carbs.
In general, endurance exercise, like running, stresses the carbohydrate stores within muscle cells, known as glycogen. Research shows that eating enough carbs after a workout restocks glycogen and leads to better muscular performance. Carbohydrate consumption is also thought to be the most effective for lessening the increases of immune disturbances that occur during exercise recovery, which can leave you susceptible to certain illnesses, like a pesky cold.
After a workout , think of your body as a sponge ready to soak up recovery carbs. And tweak the amount you eat based on your workout, Kissane says. Aim for the upper end of this range for runs lasting two hours or longer with some intensity or 60 to 90 minutes of very high intensity.
Newer research suggests that taking in a large dose of carbs at once after a workout does a better job of recovering muscle glycogen than consuming smaller amounts spread over a longer time. While recovery is everything that happens between two workouts, the timing of your carbs becomes more crucial if the window between your sessions is short.
For example, say you finish a run in the late afternoon and are planning on going out again the next morning. When you run, your muscles sustain micro-tears, making protein an essential nutrient in your recovery meal. In other words, eating protein helps pumps the brakes on muscle breakdown that results from a workout and kickstarts the process to make stronger muscles.
Research also shows protein and carbs consumed after a run can support bone health and help runners meet their overall protein goals, which will help maintain muscle mass. Both Kissane and Antonucci recommend no less than 30 grams of protein in a postworkout meal for harder runs or weight-training sessions.
Research shows this amount is sufficient to maximize muscle protein synthesis rates during recovery. You can likely get away with less protein following easy runs or low-impact activities, like yoga. Postrun protein can come from meats, yogurt, cottage cheese, eggs , high-quality plant-based proteins like tofu and tempeh, and protein powders like whey or pea.
Four ounces of chicken will net you about 30 grams of protein, as will a scoop of protein powder with a tablespoon of peanut butter and 8 ounces of regular milk. Some evidence suggests that co-ingestion of carbohydrate and protein after exercise may stimulate greater glycogen synthesis during recovery compared with consuming only carbs.
In fact, a review published in says the extra calories from protein allow for greater amounts of carbs to be taken up and stored as glycogen.
Fat in food can slow down the rate of carbohydrate and protein absorption, and replacing the fat used for energy during exercise is not imperative. Kissane and Antonucci agree that making high-fat foods a staple of your recovery is not necessary.
However, fat is more calorie-dense than carbs and protein, so adding some to your postrun nutrition plan can help you meet your daily caloric needs. Plus, by making a meal taste better, it can drive you to eat more, something that is important if your appetite wanes after a tough workout.
For some athletes, appetite wanes after intense exercise as body temperature remains elevated and the body experiences changes in hunger hormones. This can leave you with little desire to eat—even at the expense of optimal recovery. If tough workouts leave you with no hunger, Kissane recommends drinking your recovery fuel, such as a yogurt drink or a protein- and carb-packed smoothie.
This can bridge the gap until your urge for solid food returns. A big part of the recovery equation means addressing any shortfalls in fluid intake during a sweaty run.
Some fluid also helps you better digest your midrun and postrun grub. Getting enough water after exercise depends on the length and intensity of the workout, the environmental conditions, and your physiology.
Start by weighing yourself before exercise and then again afterward. A high-fiber diet with plenty of complex carbohydrates such as whole grains, vegetables, peas, and beans is recommended. Alcohol use is one of the major causes of nutritional deficiency in the United States.
The most common deficiencies are of the B vitamins B1 , B6 , and folic acid. A lack of these nutrients causes anemia and nervous system neurologic problems. For example, a disease called Wernicke-Korsakoff syndrome "wet brain" occurs when heavy alcohol use causes a lack of vitamin B1.
Alcohol use also damages two major organs involved in metabolism and nutrition: the liver and the pancreas. The liver removes toxins from harmful substances. The pancreas regulates blood sugar and the absorption of fat. Damage to these two organs results in an imbalance of fluids, calories, protein, and electrolytes.
A woman's poor diet when pregnant, especially if she drinks alcohol, can harm the baby's growth and development in the womb. Infants who were exposed to alcohol while in the womb often have physical and mental problems.
The alcohol affects the growing baby by crossing the placenta. After birth, the baby may have withdrawal symptoms. Laboratory tests for protein , iron, and electrolytes may be needed to determine if there is liver disease in addition to the alcohol problem. Women who drink heavily are at high risk of osteoporosis and may need to take calcium supplements.
Stimulant use such as crack, cocaine , and methamphetamine reduces appetite, and leads to weight loss and poor nutrition.
Users of these drugs may stay up for days at a time. They may be dehydrated and have electrolyte imbalances during these episodes. Returning to a normal diet can be hard if a person has lost a lot of weight. Marijuana can increase appetite.
Some long-term users may be overweight and need to cut back on fat, sugar, and total calories. When a person feels better, they are less likely to start using alcohol and drugs again. Because balanced nutrition helps improve mood and health, it is important to encourage a healthy diet in a person recovering from alcohol and other drug problems.
But someone who has just given up an important source of pleasure may not be ready to make other drastic lifestyle changes. So, it is more important that the person avoid returning to substance use than sticking with a strict diet.
A person with substance use is more likely to relapse when they have poor eating habits. This is why regular meals are important. Drug and alcohol addiction causes a person to forget what it is like to be hungry, and instead think of this feeling as a drug craving.
The person should be encouraged to think that they may be hungry when cravings become strong. During recovery from substance use, dehydration is common.
Otherwise you could use your next regular meal after the session as your recovery nutrition. Some people may benefit from splitting their recovery into two parts with a small snack soon after exercise to kick start the recovery process followed by their next main meal to complete their recovery goals.
Everyone is different in what they like to eat, what their appetite is like and what sits comfortably in their stomach in the hours after exercise but in general foods should:.
Dairy foods such as flavoured milk, smoothies or fruit yoghurt can be a great option as they can provide carbohydrate, protein, fluid and electrolytes ticking all of your recovery goals in one handy option.
Some other options that you may like to choose include:.
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