Best Foods To Eat After A Morning Run – Post-Run Recovery Nutrition

by Vikas Kantia

Running is considered to the best cardiovascular exercise. It improves your heart health, increases your stamina, and also lowers your LDL cholesterol levels. But one thing to keep in mind, and that is enough to ruin your efforts – post-recovery nutrition. Don’t you feel hungry and fatigues after running for miles? That because your body lacks glucose. When you run your organization, replenishing body glucose and undergo muscle wear and tear.

Is proper nutrition to get the desired result from it? A balanced combination of carbohydrate and protein would help you to restore your energy, else you may feel weak and may even undergo muscle injury. But you are having food cant be just anything taken out of the refrigerator or grabbing from the supermarket!

So what is the right food that keeps you up and energetic all day long?

Lets us find some foods and why you need them?


Why we need post-run nutrition?

·        You need to consume proper diet after your post-run as not only you feel hungry, but also it aids your recovery process. When you run, your body undergoes two processes. The glycogen stored in the muscle is converted to glucose and used by the body as a source of energy.


·        Your muscle undergo wear and tear

So correct amount of carbohydrates and proteins are required to pile up your energy levels and rebuild your muscle.

Post-run nutrition can help you preventing your muscle cramp and injury. It helps to maintain your energy levels. Speed up with muscle rebuild.


Presenting you with few post-run foods that can help you to recover


Chocolate milk

We all know milk is a source of calcium and helps you improving your bone strength. It also contains protein. To a glass of warm milk, just add cocoa powder and chocolate powder and mix well. This makes a perfect combination of carbohydrates and protein that is easy to make, and you can have it at one go!


 A bowl of fruits and yogurt

Mix the yogurt and honey in a bowl and toss in some berries and nuts and have it easily in your breakfast as a post-run nutritional food.

All the necessary carbohydrates you get from the berries and yogurt is a rich source of protein. You can order fruit bowl online using Zomato coupons with great offers.

Eggs, avocados and sweet potatoes

Boil the eggs, or even you can go for hard-boiled. Then scoop out half avocadoes. Avocados are full of healthy fats and are rich sources of antioxidants. Then place it in a bowl of sweet potatoes. Sweet potatoes are rich in fiber and provide you with the necessary carbs. You can replace sweet potatoes with any of your favorite fruits, but make sure of the sugar content in it. This whole meal is perfect for your post-run nutrition.


Leftover chicken breast

Chicken is the best source of protein, as we all know. Mix some lime juice and add salt and pepper to it. In a microwave, toss some mix greens in olive oil. Place the chicken in the sauteed greens and add tomato slices and cucumber to taste.  You can spice it up with cilantro and other herbs, as well. This protein-packed nutritional food is one of the best options for your post-run food.


Banana pancakes with almond flour

Smash the banana in a bowl. Mix all the dry ingredients – the meal, the salt, a pinch of baking soda, baking powder in a separate bowl. Beat two eggs and then add in the banana. Mix all the wet ingredients and thoroughly pour them into the dry ones. Make sure there are no lumps present. Then heat a pan, add some butter and pour the batter into pancakes. Cook one side till you observe bubble on the other, then flip it until golden brown. Once cooked, serve hot with honey or maple syrup. You can apply for various Health Officer Jobs.


There are few post-run mistakes people often do; they indulge themselves after a calorie-torching exercise. Do keep in mind it is important to replenish the nutrients and the fluids and not to satisfy. It is never a good idea to eat more than you what might be healthier for you. Try to avoid smoothies as a source of its full of calories and sugars, without including much protein.

·        Do not wait long after your workout for your meal; try to replenish your body as soon as possible.

·        Don’t overdo with the protein, keep in moderation

Avoid drinking alcohol as it prevents the protein from doing its job.

Related Posts

Leave a Comment