Recovery Meal?
I place more importance of pre-run fuel than post-run nutrition. In an article in the latest Outside – a dietician speaks out about the “Golden Hour.” That’s the 60 minute period after you workout. During that time the body ardently seeks out nutrients to replenish itself...
When I return from my run: I do a standing stretch in the garden, play with the dog, take note of yard work, go inside, MAKE COFFEE, do a 15 minute stretch including sit-up...and then breakfast.
The article says we need about 0.1 gram of protein for every kilo you weigh. So that puts my requirement around 5 grams.
Easy enough to grab before I start stretching. I will just replace some water with soya drink (8 grams of protein in 1 cup) and a few almonds.
Some Other Sources of Protein
“Every responsible source in body-building and athletics recommends that you eat after training, and preferably within 45 minutes (or even an hour) after a workout. This period, known as the golden hour…”
“Every responsible source in body-building and athletics recommends that you eat after training, and preferably within 45 minutes (or even an hour) after a workout. This period, known as the golden hour…”
What’s your recovery food?
Image from vrg
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9 comments:
I usually taken in nothing before a run. if anything, maybe a regular coke for some easy calories and fluids. but post run, now your talking.
a 2 egg omelette with ham, cheese and plenty of hot sauce. Milk while I'm making the omelette and coffee with it. sometimes , depending on my mood, I'll even make a steak sometimes. now there's a great post run meal for me. so steak and eggs would have to be my absolute favorite.
I can say for sure I get the protein back in me :)
My favorite post-run snack is chocolate mile! mmm. protein, instantly available sugars and tastes great. I have experimented with taking this too far- chocolate ice cream. Recommend sticking with the milk :-)
Remember we only need 0.36 grams of protein per pound that we weigh daily. So 160lb male = 58 grams.
And chocolate - anytime, anywhere!
Like @swimbikerunnap - my favorite recovery fuel is chocolate milk. Or sometimes a fruit smoothie.
Does bacon count???
I need to pay better attention to this stuff....
I'm with the chocolate milk brigade. Alpro Soya Chocolate Milk for me. Then usually peanut butter on toast.
During the week I run really early in the morning, then have breakfast when I come home. I almost always have some form of eggs or eggwhites (scrambled with vegetables or just cooked in the microwave), plus a some oatmeal with berries and fruit (including half a banana, which I added when I started getting muscle cramps in Pilates class). After a race I like to go out to breakfast or lunch, and there is always protein because that's the way I eat, but I haven't made a concerted effort to eat protein shortly after running. I should probably think more about that.
Many of my friends drink chocolate milk immediately after a long run. I dislike chocolate and can't tolerate milk but maybe I need to reconsider the soy milk I otherwise use as an ingredient in recipes.
My favorite: egg sandwich!
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