Fitness

What To Eat After You Go For A Run, According To A Trainer & A Nutritionist

May 20, 2018 by Jessica Harrington
shefinds | Fitness

Any nutritionist and fitness expert will tell you that what you eat and drink after your run is just as important as the food you eat to fuel your run beforehand. After a nice long run, you don’t want to put unhealthy foods into your body. That would be counterproductive!

But what foods exactly should you eat after you go running? Are certain health foods better than others to nourish your body post-run session? We spoke with two knowledgeable professionals, Lynn Laboranti, MS, RDN, Nature Made Registered Dietitian and Nadia Murdock, fitness and nutrition expert, to find out.

running snacks

Lynn Laboranti, MS, RDN, and Nature Made Vitamins Registered Dietitian emphasized rehydration and repair, first and foremost after a run. “It’s important to remind yourself first to rehydrate - especially in warmer climates,” said Laboranti. “The amount of fluid and food intake will depend on the intensity and duration of your run or workout. If you are going out for a short leisurely jog, you won’t necessarily worry about replacing as much as if you are hitting the pavement for a distance run at a good pace.”

In terms of vital post-run nutrients, carbohydrates are the way to go.

“Consuming some carbohydrates along with protein within 30 minutes after an intense run (an hour or more) is key to get your body on track to recover. This starts the process for your muscle energy stores to be replenished and, help to prevent protein breakdown in the muscles to assist in recovery,” said Laboranti.

If you’re unsure how much to eat, she recommends following the 3:1 or 4:1 ratio of carbs to protein after intense exercise. This equivalent to 30 to 40 grams of carbs with 10 to 15 grams of protein.

A few of Laboranti’s favorite post-run recovery foods include:

--Plain Greek yogurt with fresh fruit such as berries and sports drink

--A sports drink with half of a turkey sandwich

--A banana with peanut butter or a nut butter sandwich

--Even cereal with your favorite dairy or non-dairy milk

running snacks

Fitness and nutrition expert Nadia Murdock also had some helpful insight into the best post-run nutrition practices.

“Protein and collagen-rich foods and beverages are an ideal option for refueling in a clean way. Hard-boiled eggs, quinoa salad, almonds, Greek yogurt are all simple and delicious protein-rich options I tend to rely on,” said Murdock. “Berries are an excellent resource for boosting collagen which helps to support the joints. Apples and chia seeds are also beneficial when it comes to boosting collagen in the body.”

With so many great options, Murdock sites peanut butter as her favorite food to snack on after a run.

“I like using the travel packs and keep them in my purse or gym bag. I can eat it with a banana, apple or multigrain slice of bread, again easy to pack, delicious and nutritious too,” she said. “Peanut butter has protein as well as apples, this will help to repair the body efficiently. Bananas are loaded with nutrients like potassium, fiber, vitamin C, vitamin A, magnesium, and folate.”

The foods that Murdock advises people to stay far away from after a run include salty snacks, sugary drinks, high-fat foods, empty carbs, and bacon.

“These food options will deter the hard work you just put in with high-caloric burning run by slowing down your metabolism, the bodies digestion process and deplete your body of elements like potassium,” she said.

Expert-approved items to help you conquer your next run:

Nature Made Calcium Dietary Supplement Liquid Softgels ($8.99)

Nature Made Women's Multivitamin w/ Iron & Calcium Dietary Supplement Tablets ($10.29)

Gaiam Treat Your Feet Kit ($21.99)

Gaiam Relax Neck & Back Wrap ($24.99)

Gaiam Restore Hot & Cold Foot Roller ($12.99)

NAKED CHOC PB - Premium Organic Cacao and Powdered PB ($19.99)

SHEfinds receives commissions for purchases made through the links in this post.

From Our Partners

Learn more about RevenueStripe...

From Our Partners

Learn more about RevenueStripe...

Fitness

4 Ways To Make Your Workout Go By Faster, According To A Trainer

May 17, 2018 by Lisa Fogarty
We desperately needed this!

Fitness

4 Things You Should Do Right After You Wake Up To Avoid Headaches

May 16, 2018 by Lisa Fogarty
Thank goodness for this!

Fashion

These Are The Best Long Workout Tops To Cover Your Camel Toe

March 16, 2018 by Jessica Harrington
Problem solved.

Celebrity

The One Diet Trick Meghan Markle Swears By To Lose Weight

March 15, 2018 by Jessica Harrington
It's genius.

Fitness

These Are The Best Running Sneakers, According To Thousands Of Customer Reviews

March 13, 2018 by Jessica Harrington
As reviewed by women like you.

Fitness

4 Natural Supplements Doctors Swear By To Get Flat Abs Fast

February 26, 2018 by Jessica Harrington
Naturally good for you.

Fitness

Nike Running Sneakers Just Got A MAJOR Upgrade

February 23, 2018 by Jessica Harrington
They feel like you're running on air.

Fitness

3 Abs Exercises That Don't Actually Do Anything, According To A Trainer

February 22, 2018 by Jessica Harrington
Stop doing these immediately.

Celebrity

6 Drinks Celebrities Swear By To Speed Up Their Metabolism In The Morning

February 20, 2018 by Emily Belfiore
They actually taste good!

Fashion

Once And For All, These Are The Best Sports Bras Under $50

February 19, 2018 by Jessica Harrington
This is not a drill.

Fitness

3 Anti-Inflammatory Foods You Should Eat To Reach Your Fitness Goals

February 19, 2018 by Lisa Fogarty
These anti-inflammatory foods can help you reach your fitness goals

Fitness

The 3 Biggest Supplement Rip-Offs Every Woman Should Know

February 19, 2018 by Lisa Fogarty
Avoid these supplement rip-offs at all costs

Fitness

6 Foods You Should Eat To Have A Well-Balanced Diet In 2018, According To A Nutritionist

February 18, 2018 by Kiarra Lyles
Add these to your next grocery list!

Fitness

I Tried Personal Training For 6 Weeks--Here Are The Before And After Photos

If you're like most people, then you have those ...

LOAD MORE
+
LOAD MORE POSTS