POST-RUN FOOD FOR FUEL
We have a super strong group of runners, and we have loved to see so many of you start to challenge yourself to longer distances and even joining half-marathon/ marathon run events which is such an incredible achievement! Training for these type of events can be really taxing on the body, and can take a toll on your health if you are not fueling properly before and after these runs. We talk a lot about the importance of balance and nurturing your body, but it is incredibly important to be keeping your health as the number one priority when your training schedule is so demanding. Hydration is one of the most important parts of training nutrition and prep, as well as maintaining a good balance of electrolytes especially leading into the warmer months of the year. Great electrolyte sources include sports drinks (in moderation), coconut water, fruit (like bananas, oranges, and melons) and leafy greens (like spinach and kale).
Carbohydrates should always be the base and main part of a performance plate for many reasons. First, it is the quickest and most efficient source of fuel for endurance activity, so athletes will constantly be relying on carbohydrates for activity and recovery. By having a combination of carbohydrates and proteins post run, it has a positive effect on post-exercise recovery, as opposed to having carbohydrates by themselves. Some perfect examples would be potatoes and sweet potatoes, rice, grains, tortillas, breads, crackers, oats and fruit. Protein!!! We know carbs are important, but ingesting protein (especially post exercise leucine) after exercise has been known to reduce muscle soreness/DOMs, enhanced mood and energy, recovery of muscle function, and subsequent exercise performance.
As always - if you have any questions about nutrition or training, feel free to drop us a message! This is shortly going to be available to you on our new platform, to access at your finger tips!
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