Running has a significant impact on your overall health, and it’s an excellent way to live a quality life. Any person who runs daily has improved heart and lung health, strong muscles and bones, and not to forget, a steady weight.
However, it is human nature to not complete things at its fullest. In this case, many people neglect the importance of replenishing their energy after a run.
When you participate in any fitness activity, may it be lifting, cardio, swimming or running, the glycogen and fluids in your body are depleted. In other words, you feel drained out and tired.
Therefore, it is essential to regain your energy after running. This is done by eating the right foods, taking the right nutrients, and consuming the right drinks.
Fitness experts say that if you have just completed a hard intensity run, you need to consume snacks in a 4:1 carb to protein ratio – 4 grams of carbs and 1 gram of protein.
So, without further ado, let’s have a look at energy-providing foods and drinks that you can take:
1. Carbohydrates
When we eat carbs, they are stored as glycogen (our primary fuel source) in our body. The muscles in our body rely upon these carbs for energy but running diminishes it. Therefore, replenishing your body with carbs will take away the tiring feeling and energize you.
People who take a small to medium-haul down the road or on a treadmill should get 40% to 50% carbs afterward. In case you went for hard-intensity run, then the number of carbs you need to take will be at least 55%-70%.
Foods High In Carbs: There are plenty of foods that will replenish your carbs quota such as legumes, grains, starchy vegetables, fruit, dairy, etc.
2. Proteins
Another essential nutrient that you must take after a run is protein. When we participate in an exercise, let’s say running, a tremendous amount of pressure is exerted upon our muscles, which can also damage it or cause fatigue.
Here’s where proteins come in. They contain amino acids and are referred to as the building blocks of the body. In simple words, proteins will help repair the damaged tissue in the body and reduce the wear and tear on the muscles.
Consuming proteins in the form of food, drinks, or supplements will help you regain energy quickly.
Foods Rich In Proteins: Lean meat, fish, eggs, poultry, milk, beans, seeds, and nuts are high in proteins and will repair the damaged tissue and muscles in your body.
3. Energy Bars
If you don’t have much time to prepare anything after a long run, then turn to energy bars that have at least 40 grams of carbohydrates and an ample amount of proteins and fiber.
Energy Bars Rich In Proteins: Energy bars infused with honey, molasses or dried fruits will boost your energy to quite some amount and will help you get up on your feet quickly.
4. Smoothies
The combination of milk and fruits is considered to be one of the most excellent energy providers. In fact, nutrition experts say that drinking a smoothie is one of the fastest ways of replenishing energy in the body.
Smoothies Rich In Nutrients: You can use coconut, chocolate or almond milk and include fruits that are high in antioxidants, carbs, protein, fiber, etc to boost your energy.
5. Fruits
There are a plethora of fruits that are rich in carbs, proteins, fiber, and other essential nutrients. You can either eat them raw, make a salad, have them with milk, or simply prepare any favorite fruit recipe that you like.
Fruits Rich In Nutrients: Apple, berries, bananas, oranges, etc.
Conclusion
You can consume foods that are rich in the nutrients mentioned above and turn to drinks such as smoothies and fruit juices to regain your energy after running.
