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Kate L.
Kate L. Sendmail

Eating after a run?

asked 5 months ago | Report

I know it's important to drink lots of water.. I do. And I eat regularly, about 5 meals a day, every 2 and a half to 3 hours.. but I am never, ever hungry after a run? nor does food sound appealing? Is this bad for muscle repair? or can eating about an hour after a run, still provide needed nutrients?
Thanks, Kate.

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  • Ryan
    Ryan Sendmail

    Is it just solid food that isn't appealing? If so, maybe any of the recovery drinks out there are an option. In fact, in a way they are better due to faster absorption as compared to solid food. Chocolate milk, muscle milk, any meal replacement shake, etc.

    answered 5 months ago |Report

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  • John R.
    John R. Sendmail

    When I finish a workout that's around 5-8 miles I have no problem with my appetite. I usually drink plenty of water with some fruit or peanut butter toast. Now if I go out and hit up 10 plus miles it depends on how hard I am running. I usually don't have an appetite for a hour or so and don't even attempt to eat much. I have been getting into chocolate milk as a post run beverage after I've replenished on water. So I guess it depends on how you feel.

    answered 5 months ago |Report

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  • Alex J.
    Alex J. Sendmail

    Although I usually hear you want to start refueling within 20 minutes, I've definitely read opinions that an hour window is fine. I want to say Phil Maffetone is one of those.

    answered 5 months ago |Report

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  • Joy R.
    Joy R. Sendmail

    After shorter runs, less than an hour - I'm typically pretty hungry quick and food isn't a problem. When I'd get into runs that were an hour and a half or longer I'd find that I wasn't hungry for at least a few hours but when the hunger did hit, I was ravenous. Even still, after the longer runs of 8+ miles when I'd get back I'd rehydrate and either have a recovery drink or a recovery shake (usually a soy protein and juice or a chocolate flavored soy protein and vanilla soy milk - I can't do dairy). And I've been told that the window to get that in is usually within 20 to 30 minutes - after that time your window of benefit rapidly decreases but I'm not a nutritionist nor an expert so I might be mistaken.

    answered 5 months ago |Report

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  • Shira N.
    Shira N. Sendmail

    I echo the suggestions here. I love UCan Chocolate shakes after my long runs. Usually put in a frozen banana. But I do get not feeling like you want to eat right afterwords.

    For some really awesome tips on eating for fuel and recovery, check out the CLIFCast podcast series. They are free on iTunes.

    answered 5 months ago |Report

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  • Jeff H.
    Jeff H. Sendmail

    I have the same issue, usually. When I finish a run I am not hungry; I've heard people even call running an appetite suppressant.

    I was about to suggest a small snack afterwards, but have you noticed your training suffering? If not, then I am not sure a snack is necessary for you. Your regular snacking throughout the day will keep your energy up such that a run isn't going to deplete it, so if it ain't broke don't fix it.

    Now, if you've hit a plateau in your training, or you feel exhausted or recovery takes longer than a day or so, then I'd say maybe you do need a post-race snack.

    answered 5 months ago |Report

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  • Joe H.
    Joe H. Sendmail

    proper nutrition after a run can help w/ recovery. protien and carbs within 30 min after a run is supposed to help a lot. lots of people and some studies swear by chocolate milk for the right amount of carbs/protien and flavor

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  • Paul
    Paul Sendmail

    chocolate milk is a Myth! ... Strawberry Milk on the other hand....

    There is a window after exercise where your uptake of glycogen and storage in the muscles and liver is raised, Those of us training really high volumes, and trying to achieve race weight goals learn to make the most use of that window as possible, regardless of wether your hungry or not...although im usually pretty hungry.

    If your not having a problem with energy the next day, or problems with recovering before your next run then you could think about introducing a post workout meal otherwise there probably is no pressing need.

    answered 5 months ago |Report

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