Earlier this month, our Role Mothers shared their pre-run meals and strategies for fueling on the fly. Today, they’re talking post-run recovery. Find out how they refuel after a workout, whether it’s a run, hill repeats, or a Crossfit class, and share your own below in the comments section.
Nicole, the regular runner
I like to automate my breakfast—one less thing to think about! After each workout I have a homemade green smoothie: fresh kale, peanut butter or almond butter, frozen bananas, pinch of cinnamon, unsweetened almond milk, and a Deglet Noor date. An alternative is spinach, kale, frozen bananas, half lemon, and not from concentrate apple juice. And if I’m super hungry, I’ll have once slice of wheat toast with it.
Ashley, the beginner
Chocolate milk is my go-to post run fuel. It’s delicious, quick, and easy…. all categories that work well with busy life. The hardest part is keeping it in the house. With my husband training for the USA Men’s Wheelchair Basketball team, chocolate milk is GOLD in our home! If we do not have any in the fridge, I turn to other quick snacks like a banana or granola bar. Convenience is key for me… and if doesn’t create more dishes!
Pam, the grandmother
If I’m home on the treadmill or the bike trainer I usually finish my workout around lunchtime and try to eat healthy and balanced meals with a decent amount of protein, healthy fats, and modest amount of carbs. I have a little trouble when I run at the park. I have started keeping protein energy bars in the car because I live about 30 minutes to an hour from the parks I run in and you really need to eat some protein within about 15-20 minutes after a hard workout to help with muscle repair. I recently found some new bars that are pretty yummy and I hope will hold up in my car during Kansas summers.
Sarah, the triathlete
I drink plenty of water to make sure I’m replenishing the fluids lost on the run. This is especially key in the summer when I feel like I’m completely dehydrated the second I stop running. I also try to have a stock of chocolate milk in the fridge. I’ve discovered that it’s the perfect blend of carbs and protein to help me recover quickly, prevent muscle soreness later on, and stalls the stomach cramping and GI distress I used to struggle with post-run. And though I typically wait to eat after an especially tough run, once I get a little hungry, I’ll grab a protein bar (LUNA and Powerbars are my go-to) for a tasty bite that also delivers a nice protein punch.
Tania, the sputterer
Sometimes I’ll carry a protein bar and a banana for afterwards if I know I won’t be able to get somewhere soon to eat a meal. One of my biggest treats, though, is chocolate milk or hot chocolate. The milk helps with my recovery, and well, the chocolate puts a smile on my face. My post-long-run meal (since it’s usually in the morning) includes eggs, turkey bacon, fruit, and water.
Melissa, the marathoner
After long morning workouts I refuel with something protein heavy, usually eggs with a little cheese tossed in, or a lean deli meat and cheese sandwich, on some form of whole grain. I always concentrate on rehydrating with a Nuun tablet or two (even thrown into iced tea!) and continue to hydrate during the day.
Why does everyone say chocolate milk instead of plain milk, is one better than the other for recovery? Next, is it unsweetened almond or cow’s milk that is recommended? Thank you!
SV M – chocolate milk, because milk provides protein and the sugar in the chocolate provides carbs
As a lactose intolerant person, I have tried the lactose free chocolate milk a couple times. It is super tasty! But more often than not, I have a Muscle Milk. It is dairy free, comes in single serving containers, and doesn’t need refrigeration so I can take it with me when I am exercising away from home. Sometimes I’ll have a greek yogurt but usually not because I tend not to be hungry right after a run.
I usually follow up with a bottle (or 2) of Nuun just to make sure I stay hydrated. It is going to be 102 here today so hydration is a huge issue!
I am a morning runner. As soon as I finish, I use Vega’s Sport Recovery Accelerator on runs of 8 miles or more. Typically I eat breakfast after a shower..scrambled or fried (in cocnut oil) egg and wilted spinach…I will add a piece of toast if I’m particularly “rungry.”
SV M- Thank you for asking that question about the difference between chocolate and plain milk. Being a Dietitian and a runner here is some information and research to back it up about milk. Milk, both white and chocolate, provides key nutrients needed after exercise or a work out. Milk is 90% water and a great tasting choice after any physical activity, including running. Milk’s fluids and electrolytes, including calcium, potassium and magnesium, re-hydrate the body and replenish what is lost in sweat. Carbohydrates in milk refuel muscles and replenish glycogen (energy) stores. High-quality protein aids in muscle recovery and repair. Calcium, vitamin D and phosphorus build & maintain strong bones. Milk provides potassium to help ward off muscle cramping. B vitamins in milk help convert food to energy. Chocolate milk provides what many consider the “golden ratio” of carbohydrates to protein (three to four grams of carbohydrate for every one gram of protein) necessary for optimal recovery. You can also check out these links which are the scientific research behind the benefits of milk for recovery. Go here for more information on Milk is Nature’s Sports Drink: http://westerndairyassociation.org/download/milk-is-natures-sports-drink-fuel-your-workout/
Also you can go here for Milk research Overview: http://westerndairyassociation.org/download/milk-natures-sports-drink-research-overview/
Hope this helps
After a long run I usually have a protein shake with frozen fruit in it ( I like Shakeology but honestly whatever brand is good), OR if I don’t have time for that a Quest Bar. If its a 20+ mile run I usually treat myself with Sushi for dinner lol.
SV M: Great question about milk and chocolate milk for recovery. Being a Dietitian and a runner I want to recover and re-fuel my body with the best. Emerging research in adult athletes has demonstrated that one serving of milk post-exercise can increase the body’s ability to make new muscle and may help improve body composition. Milk’s nutrient package may help reduce muscle damage and improve muscle recovery – which in turn may help the body perform better during its next workout. In fact, research shows that drinking milk after a workout can be as effective as some sports drinks in helping the body refuel, recover and rehydrate after exercise. Chocolate milk provides what many consider the “golden ratio” of carbohydrates to protein (3 to 4 grams of carbohydrate for every 1 gram of protein) necessary for optimal recovery. While chocolate milk has more grams of carbohydrate per serving than white milk, thanks to the added sugar, both offer essential nutrients and either one can be an excellent choice post-workout. You can go here for the actual research overview: http://westerndairyassociation.org/download/milk-is-natures-sports-drink-fuel-your-workout/ and http://westerndairyassociation.org/download/milk-natures-sports-drink-research-overview/
Happy running!
Before each AM run I have a green smoothie and coffee then after the run either a banana or apple along with raw almonds. Works if I’m home, on the way to work, driving back from a trail group run, or race.