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6 Post-Run Foods For Muscle Recovery

run - recovery

Running is a terrific approach to improve your heart’s health whether you like to do it recreationally, for competition, or as a general wellness objective. There are so many different goals that people have when they begin to run. Sometimes it’s to lose the extra pounds, strengthen the muscles in your legs, build endurance, or just boosting mood.

6 Post-Run Foods For Muscle Recovery

When you run you are also losing a lot from your body in the short term. Since it is such an intense exercise your body is losing glycogen, which the body uses to store energy for any activity. While you sweat you’re also losing minerals like sodium and potassium. Plus, you’ll need to repair the muscles cells and fibers that are broken down during the exercise as well.

So, although a great deal of attention is focused on what you should eat before running it is also crucial to focus on what you’re eating afterward.

This article will discuss 6 post-run foods for proper muscle recovery.

Vegetable omelet

Both eggs and vegetables are gifts from nature that are filled with vitamins, minerals, healthy fats, and high-quality proteins. Eggs are a well-liked and popular breakfast food all around the world and they have all the right to keep that title. They are easy to make and provide a huge amount of nutrients which our bodies benefit greatly from.

An omelet is a great choice of a post-run meal for people who are running to losing weight. They enhance weight loss when combined with a low-calorie diet. However, even if you’re not looking to lose weight. This food still does a great deal in helping the body’s muscles recover after a run and therefore prevent muscling aching.

When making the egg you can add in your favorite vegetables: spinach, chopped tomatoes, cheese, onions, and mushrooms. This takes your meal up a notch in the nutrient department. If you aren’t someone who has a pre-run snack or meal then it is a good idea to add some carbohydrates to this meal as well. Put some toast in the toaster and have it on the side or cook rice in the rice cooker and have an Asian-inspired post-run meal. Carbohydrates are very important for your body to regain back the energy you just lost.

Protein shakes

Protein shakes have been around for ages and have always been popular among the health community. They are a go-to choice for people who have busy schedules and need a boost of protein after their workout.

There are so many types of protein powders. In order to find a good protein powder for you make sure you understand your body’s needs. Some people don’t have an issue with any types of protein powders however some people may find whey proteins harder to digest, it just depends on different digestive systems.

Mix in 1-2 scoops of protein powder into a blender with water, milk, and/or frozen fruits. If you want to increase the caloric density of the shake then you can also add extra mineral powders or nuts and seed butter.

Grilled chicken and fruit

Grilled chicken is one of the most popular and widely recommended high-quality lean proteins. 27 grams of protein is packed into a 112-gram chicken breast, this is more than enough to start the muscle rebuilding process after a run. Keep in mind it is recommended that post-run meals be eaten straight after the exercise, this apparently reduces muscle soreness.

Chicken can be rather boring by itself. To liven the meal up a little bit add a side of roasted vegetables to the plate. Great vegetables for post runs are cauliflower, Brussel sprouts, broccoli, mushrooms, asparagus, and zucchini. Add extra flavor by seasoning the vegetables and chicken with olive oil, garlic, salt, and pepper. If you want to go the extra mile you can marinade the chicken while on your run. When you come back it will be perfectly seasoned and ready to be cooked. Chicken is also a delicious type of meat to cook a one-pot meal with.


Oatmeal is a top-quality, beta-glucan source. Beta-glucan is a form of soluble fiber associated with a range of health advantages, for instance, increased immune function and reduction in risk of heart disease.

Although generally enjoyed for breakfast, it is also a perfect meal or snack option for after a run, especially because it is loaded with additional protein and calorie contents.

Cook the oatmeal with milk and add chia seeds to it. Nuts, such as walnuts or almonds, also contribute a great and hearty taste to the meal. Add something sweet on top with a few coconut flakes or dark chocolate to taste. If you’re really a sweet love don’t be afraid to add agave, maple syrup, or honey to it. These foods are great natural sweeteners that are healthy and needed (like any other food in moderation).

If you don’t enjoy hot foods after your run you should also try overnight oatmeal. Overnight oatmeal is a recipe for oats that doesn’t require you to cook them. Since they are soaked in milk or water overnight they are easier to digest than cooked oatmeal. This also makes this oatmeal variation great for people with a more sensitive stomach.

Beetroot salad

Beets are rich in nutrients, have a low-calorie content, and they are very filling but also satiating, this makes them a great additive to salads. This vegetable is very high in dietary nitrates. These are compounds that aid the body in producing nitric oxide which is one of the most important molecules contributing to blood vessel health.

What’s even better is that studies have shown dietary nitrates from beetroot, spinach, and arugula to increase running performance while decreasing your running fatigue. This food isn’t just good for repairing muscles after a run but it actually benefits your physical skill as well.

In a salad add one peeled and cubed cooked beetroot. There are many ways to cook beetroot including roasting, grilling, or pan-frying. Top the salad with some goat cheese, hard-boiled eggs, chickpeas, salmon, or cottage cheese for some more protein and healthy fats.

Now that you know what you need to eat it is also important to know what and how much you need to be drinking.

What to drink

Drinking enough water while running, before and after should be a priority. It is recommended that you need to drink 16 to 2 ounces of fluid for every pound of sweat that you lose. The fluids you drink can be water or a sports drink – keep in mind the amount of caffeine and sugar may be in sports drinks. Caffeine and sugar-intense drinks can cause abdominal discomfort.

Although sports drinks aren’t usually recommended by health professionals they can be beneficial for replenishing glycogen and electrolytes after a long run. Runs that are shorter than 90 minutes usually don’t require this and the replenishing for shorter runs can be gained from plain water. A helpful tip is to plan a long run with route stops at locations with water fountains. This makes it easier for you so that you don’t have to carry a water bottle with you the whole time.

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