The feeding It is essential at any time of the day. But for those who practice running there is a time when it becomes key and that is after running. That is a moment of a lot of muscle wasting and it is important to be clear what the body really needs to avoid it.
Eating well after going out for a run is crucial to be able to have a good muscle recovery, as well as to rebuild the body’s energy and prevent possible injuries.
That is why runners always look for healthy options to promote muscle regeneration and collaborate with body well-being after exercising. That is when choosing foods that can accelerate these processes becomes key.
The magazine’s sports nutrition specialists Runners World They detailed that the foods rich in protein, complex carbohydrates, healthy fats and micronutrients They are essential to restore muscle fibers and compensate for the losses of minerals and energy that the body suffers when exercising.
These types of foods, specialists explain, are essential for those who practice running or similar physical activities. Including them in the diet makes them achieve better results regardless of vitamin supplements.
What foods are important after running
- Greek yogurt: It is recommended for its high content of high-quality proteins, it is essential for muscle repair. Each serving provides approximately 15 grams of protein and only six grams of sugar, making it a much better option than sugary yogurts.
- Avena: It stands out as a source of complex carbohydrates. It is ideal for replenishing the muscle glycogen that the person uses when exercising and its consumption helps both to maintain energy and achieve rapid recovery.
- Cherries: By containing antioxidants, it delays the onset of muscle pain and can also improve sleep quality.
- Toast with avocado: It is rich in monounsaturated fats and fiber, which is why it facilitates sustained energy intake, especially when combined with whole wheat bread.
- Ricotta and tofu: They provide proteins, calcium, iron and magnesium, which are essential nutrients in balanced diets for athletes.
- red meat: They provide high-quality proteins, iron and essential micronutrients for muscle regeneration. Including lean meats along with a variety of vegetables in your diet after exercising is the best possible combination as it helps cover all nutritional needs.
Nutrition specialists also propose other alternatives such as salmon and sardines, since they offer both protein and omega-3 fatty acids and vitamin D, which are essential for muscle and bone health. Also dried fruitssuch as almonds, which incorporate healthy fats and minerals such as calcium and zinc, important for muscle recovery and strengthening bones and joints.
He ginger stands out for its natural anti-inflammatory effectwhich is useful for relieving digestive problems and reducing post-exercise inflammation. Making a hot infusion can speed recovery after a demanding session.
Experts also recommend skimmed milk (or skim milk), given that provides protein, calcium and vitamin D, while the banana supplies quickly absorbed carbohydrates and potassium, key to avoiding muscle cramps.
What sweet options can be incorporated into the diet
- Black chocolate: Its high cocoa content (above 70%) places it as an important source of antioxidants and anti-inflammatories. Consuming a small portion can be favorable for cardiovascular health and sports performance.
- Pineapple juice and sour fruits: They allow you to recharge the body’s carbohydrate stores and, in turn, provide vitamin A and beta-carotene, which have anti-inflammatory properties that promote recovery, the study warns.
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