9 Top Food for Muscle Recovery. Eat These After a Short Run
Food for Muscle Recovery.
This article deals about the food for muscle recovery after a short run.
When you go for an exercise, be it weight lifting, long running, or a short run, there are some things to do afterwards, so that the same body can respond to the exercises that have been done.
Particularly, it is very important to keenly choose what you eat after a short run.
This will help in the muscle recovering and give room for other new muscles to form.
Actually, the reason or explanation behind this is that when you run, some glycogen gets depleted from your muscles.
To restore that glycogen, one needs to consume some foods, which are right, but not any other foods.
Below, is a list of food for muscle recovery after a short run.
Oatmeal
It contains proteins, fiber, and carbohydrates, thus making it a great post run- food.
The fiber in oatmeal is to help you not risk over indulging but to make you feel full.
It can also go well with a fruit of your choice making it tasty as well as healthy.
Moreover, the fiber in oatmeal reduces bad cholesterol.
Veggies
A healthy body needs proteins, vitamins, minerals and carbohydrates.
Luckily, the veggies contain all that! There is no way you can ever go wrong with vegetables.
However, some people do not fantasize about having a plate of kale because it might look a bit boring in the plate.
Well, it doesn’t necessarily have to be, there are plenty of ways to make veggies quite tasty.
You can start by slicing cucumbers into pieces and putting them in a whole wheat sandwich together with some hummus.
You can also try it with spinach leaves, iceberg lettuce and even carrots to make a salad.
These are just among the few others food for muscle recovery that you need to eat after a short run, and when heading to towards your next workout.
Greek yogurt
Don’t be surprised when I say that Sarah Haskins [the Olympian] is very fond of Greek food.
Greek yogurt has is packed with protein and even the U.S athlete uses it when going for longer races of more than 45 minutes.
Nevertheless, it does not have to go plain. you can add some honey, fruits or almonds.
Hummus
When you hear the word hummus you should think of it as a healthy dip.
To create a tasty dip you can add creamy chickpeas which may contain tart lemon juice, and to create other flavorful ingredients add nutty sesame oil.
It also contains fiber to help you feel full as well as protein.
It can be made in a lot of ways like putting it on pita bread or you can dip celery.
Afterwards, you can spread some hummus on romaine lettuce leaves then wrap it on diced veggies.
As simple as that you have a meal.
It is highly recommended eating hummus after a short run and not before because it may result to intestinal distress and bloating.
Fruits
A lot of fruits contain fiber and can be very satisfying after a run. As you already know, the fiber is to keep you full.
Fruits are so beneficial to the body in numerous ways like dark colored fruits such as black berries.
They contains the antioxidants which helps in preventing or delaying Alzheimer’s disease and even cancer.
Chicken breasts
They are filled with protein and lean.
Being an easy meal to cook, you can divide the chicken breast into individual plastic bags and place them in a freezer or a fridge for it to be ready to warm whenever you want.
A frozen vegetable can complete the whole post run dinner and you will have the carbohydrates, vitamins and protein.
Some steamed ice can also be added to the quick chicken meal. what else can eaten after running if not this?
Banana
Carbohydrates should be the fuel in the runner’s tank even though they are usually given a bad rap.
The fuel can come in many forms and one of them includes bananas.
Both Marathoner and Haskins [Athletes] eat bananas as a staple of their post run diets.
They top the bananas with almond milk, peanut butter, cocoa powder and honey.
Salmon
The salmon fillets are the ideal option that very equal in nutritional value.
Not forgetting that they contain antioxidants and omega-3 fatty acid that helps the body recover.
Just like the chicken breast, salmon fillets can as well be precooked and ready for heat afterwards.
It goes with brown or wild rice and whole grain pasta.
Sports bar
Also known as the energy bar or workout bar. It is usually associated with nachos and beer.
Eating these food for muscle recovery after a short run is a simple way of keeping post workout nutrition.
You can do a peanut butter power bar which has been discovered to have a nutrition label of 4 to 1 ratio and also contains protein and carbohydrates to maximize recovery.