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Video:What to Eat After a Run

with Kaytie Sproul

Want to learn what to eat after a run to maximize your workout efforts? Here, see tips for eating after a run.See Transcript

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Transcript:What to Eat After a Run

Hi, I'm Kaytie Sproul, here for About.com, and today we're going to talk about what to eat after a run, using information from About.com's Running and Jogging site.

Facts About Eating After a Run

Replenishing energy as quickly as possible after a run is essential to maintaining one's health. Consider the following: Studies have shown that muscles are most receptive to rebuilding glycogen stores within 30 minutes after exercise. If you eat soon after your workout, you can minimize muscle stiffness and soreness. You'll want to consume both carbs and protein at a 3-to-1 ratio, respectively.

Notes About What to Eat After a Run

One of the easiest options for post-run food is a nutrition or power bar. There's no prep required and you can easily grab one if you're on the go. Clif or Luna bars are made for athletes, so they're sure to have the right balance of carbs and protein, as well as a wide array of options for whatever your tastes may be. A bagel with peanut butter is a hearty snack with plenty of carbohydrates and just enough protein. Choose a whole grain bagel over one that's made with bleached flour, and try to use a peanut butter with a low sugar content if you're running to lose weight. Fruit and yogurt both contain carbs and protein, so combining them in a smoothie makes for a sweet and refreshing snack after your run. Bananas and mixed berries blended with plain yogurt is ideal. However, if you don't feel like dirtying your blender, you can always eat a handful of dried fruit, like dates or mangos, with your yogurt. Avoid yogurt with fruit on the bottom if you're dieting, as the added sugars are quite high.

Additional Information About What to Eat After a Run

If you feel like you can't stomach solid food immediately after a run, try drinking some chocolate milk. Chocolate milk provides plenty of protein, carbohydrates, and B vitamins, making it a great recovery drink. In addition,
don't forget to rehydrate with water or a sports drink after your run. Running is an extremely vigorous sport, and quite taxing on our systems. Post-run nutrition is crucial to keeping our bodies fit and healthy, so be sure to eat within 30 minutes of finishing your workout.

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