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Tips for Post-Run Fueling
Letty Lundquist
November 26th, 2024
In partnership with
Tips for Post-Run Fueling
Today’s newsletter is written by Letty, host of the Marathon Running Podcast and YouTube Channel:
Did you just finish a tough run? Your body is probably feeling the burn, but it's also craving some serious fuel. Post-run nutrition is like a superhero cape for your muscles, helping them recover, repair, and get ready for the next adventure.
Here are some essential tips to nourish your body after the miles:
1. Carbohydrates for Replenishment
Replenish your glycogen stores: Think of carbohydrates as fuel for your muscles. After a run, your body's glycogen reserves are depleted, so it's time to refuel.
Choose the right carbs: Opt for complex carbohydrates like whole grains, fruits, and vegetables, which provide sustained energy and essential nutrients.
2. Protein for Repair and Recovery
Build those muscles: Protein is the building block of muscles. After a workout, your muscles need protein to repair and rebuild.
Lean sources are key: Choose lean protein sources like chicken, fish, eggs, beans, and tofu to support recovery and rebuild stressed muscles.
3. Hydration is Key
Replace lost fluids: Running can make you sweat a lot, so it's important to replenish those lost fluids.
Consider electrolytes: If you've been sweating heavily, sports drinks with electrolytes can help replenish lost minerals.
4. Timing Matters
Eat within 30-60 minutes: For optimal recovery, consume a meal or snack within 30-60 minutes after your run.
Listen to your body: If you're not feeling hungry, a light snack might be sufficient.
5. Avoid Excessive Sugar and Processed Foods
Focus on whole foods: Opt for whole, unprocessed foods over sugary snacks and processed foods.
Limit added sugars: Excessive sugar intake can hinder recovery and contribute to weight gain.
By following these tips and incorporating post-run nutrition into your routine, you can optimize your recovery, enhance your performance, and reduce the risk of injuries. So, next time you finish a run, don't forget to treat your body to the nourishment it deserves.
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