If you’re guilty of paying close attention to what you eat before and during your run (for energy and to avoid emergency bathroom breaks of course), but scavenge your pantry after a run, reaching for anything that will satisfy your hunger, this is the article for you.
Because post-workout nutrition is a key part of recovery from (and preparation for your next) run we’re sharing our top 5 foods and supplements for after your run.
BEANS AND LENTILS
A source of protein, beans and lentils are staple plant-based proteins. Pre-making Mason Jar Salads with lentils or garbanzo beans is a great way to be prepared for a post-workout meal on-the-go.
QUINOA
Gluten-free, delicious and packed with 9 grams of complete protein per cup of quinoa once cooked.1 Quinoa only takes 15 minutes to cook, so it’s a great weeknight post-workout staple. Just be sure to rinse dry quinoa thoroughly before cooking, to remove any bitter taste.
PUMPKIN SEEDS
Roasted pumpkin seeds make a good post-run snack and contain 10 grams of protein per 1/4 cup.1 Try them in trail mix as a post-workout snack.
MIXED NUTED
A handful of nuts—such as almonds, cashews, hazelnuts, and pistachios—goes a long way in satisfying your protein, fat, and salt needs after a run. Plus, they pack minerals like calcium and zinc that boost bone health.
ARM Protein
ARM Protein contains 21 grams of complete, nutritional and clean almond protein. Each serving also contains 2.5g branched chain amino acids (B
CAAs). BCAAs, specifically leucine, can help to support protein synthesis, during post-workout muscle recovery1, which is why many athletes will use BCAAs either during or post-workout.
What’s your go-to post-run meal or snack?
References
USDA. National Nutrient Database for Standard Reference. Accessed on 6/26/2020 from: http://ndb.nal.usda.gov/
Pasiaskos, Stefan et al. (2011). Leucine-enriched essential amino acid supplementation during moderate steady state exercise enhances postexercise muscle protein synthesis. American Journal of Clinical Nutrition. 94(3);809-818. Accessed on 2/10/2018 from: http://ajcn.nutrition.org/content/94/3/809.longRunnersworld, https://www.runnersworld.com/nutrition-weight-loss/g23308271/recovery-foods/
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