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Many runners pay great attention to the precautions during the running process, but it is easy to ignore the things that need to be paid attention to after the exercise. Take the post-run diet as an example. Some runners don’t know how long they can eat after running, and they don’t know exactly what foods to eat.
So should you eat after a long workout? When is the best time to eat? What food should you eat? Today, the editor will explain to you the main points of diet after running!

How long after a run can you eat?

There is a 30-60 minute window after exercise during which your muscles can quickly accept carbohydrates and protein, and the body consumes and absorbs them, storing them as precious energy for recovery.

But if you eat after a long time after exercise, if you don't provide nutrients and energy to your muscles in time, it will be very detrimental to your body's recovery. Because the human body is in a state of insufficient energy, the body tissue will force the muscles to break down muscle protein to replace the energy gap.

What foods should you eat after a run?

Carbohydrates and protein

The ideal post-workout meal, consisting of carbohydrates and protein. Carbohydrate supplementation can accelerate the body's recovery, enhance the body's immunity, and prevent the body from continuing to decompose proteins and antibodies. Carbohydrates can also promote insulin secretion and accelerate protein absorption.

Protein foods can help runners repair damaged muscle tissue, hemoglobin, and improve immunity during jogging.

For a good carb and protein boost, an easy post-workout meal goes like this: chicken with brown rice, yogurt with almonds, or a protein shake with a banana.

Grains legumes

After running, you should eat more plant seeds such as cereals, beans, and kernels or foods made from them. Because foods such as grains, beans, and tree fruits contain the basic nutrients of plants, such as protein, essential fats, and some bioactive compounds.

Eating enough plant seed foods such as grains and beans every day can effectively promote health and maintain a healthy weight. People who eat more cereals and beans can also effectively prevent diabetes and some cancers.

Vegetable food

As we all know, vegetables can provide vitamins, minerals, etc. needed by the body, provide necessary calories, and effectively help people maintain a healthy weight. The pigments in vegetables are effective in fighting cancer, preventing heart disease and Alzheimer's disease, and can also enhance memory.

In addition, most vegetable pigments are antioxidants, which can reduce the irritability caused by diseases and a lot of exercise. Vegetable pigments need to be combined with each other to exert their effects. It is recommended that you eat vegetables of different colors every day.

Fruit

Apple: Known as the king of fruits, apple is a low-calorie food that produces only 60 kcal per 100 grams. The nutrients in apples are easily absorbed by the body. It can not only lose weight, but also make the skin smooth and tender. At the same time, the vitamin C in apples is also the protector of the cardiovascular system and a healthy element for heart patients.

Bananas: Bananas help replace potassium lost through sweat. At the same time, the sugar contained in bananas can be quickly converted into glucose and absorbed by the body, which is a fast energy source. The magnesium contained in bananas can eliminate fatigue.

Watermelon: Watermelon is rich in potassium, which can relieve fatigue and muscle soreness after exercise. At the same time, it can quickly replenish potassium that is easily lost with sweat, avoid muscle weakness and fatigue caused by it, and drive away burnout.

Oranges: Oranges are rich in various organic acids and vitamins, which can regulate human metabolism. 80% of oranges are water, and they are also rich in vitamin C, calcium, magnesium, potassium, β-carotene and other substances, which replenish water while replenishing muscle damage during running.

Dairy food

Fresh milk and dairy products have become part of the daily diet of many runners. Because dairy products not only have the effect of supplementing calcium and enhancing bone health, but also provide enough protein for muscles to enhance their recovery ability. Moreover, the whey protein contained in dairy foods can also effectively strengthen the immune system.

Milk can help burn fat, thus effectively reducing weight in a very short period of time. Therefore, drinking milk at dinner and before going to bed at night can not only promote sleep, but also have a good slimming effect.

Plain yogurt is undoubtedly a very healthy food. A cup of plain yogurt also contains about 573 mg of potassium, accounting for about 12% of our body's daily potassium content. In addition, it can also provide our body's daily calcium content. about half of.

Nutrition is very important for good health. After long-distance running, runners consume a lot of physical energy, so runners should pay more attention to a comprehensive and balanced diet to help the body recover and promote exercise effects. Runners can find out the most suitable and best food and eating time according to their own eating habits through multiple attempts.