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Nutrition
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For a few years I've been drinking chocolate milk or Ovaltine. The idea is you want to get close to the 4:1 carbs to protein ratio that they use in recovery drinks like Endurox. There are some studies that have been done on this. I believe at least one came to the conclusion that chocolate milk was effective.
Some people might think that drinking milk after a workout is gross but if it's cold it goes down fine.
The thing you really want to get is protein, so things like cottage cheese, yogurt, etc are all good. The sooner to the end of your workout the better. Ideally within 30 min.
Peace,
aanswered almost 4 years ago |Report
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Everything is healthy after a run IMO. Sometimes the only reason I run 14 miles is the victory gyros afterwords... Like after todays run I went to Mcdonalds and had 2 chicken biscuit sandwiches for breakfast.. Thats right, rockford now has chicken biscuits for breakfast at mcdonalds!!!!!!
answered almost 4 years ago |Report
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I usually follow up a run with something like an apple and a lot of water... It works out pretty well because I'll run in the morning after having eaten a small breakfast. Afterwards, with my apple and water, it kind of doubles as a post workout recovery food / mid morning snack that tides me over until lunch.
answered almost 4 years ago |Report
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Eggs, chocolate milk, peanut butter, Accelerade. Like Alex said, the 4:1 ratio is really good. I made a frittata for dinner today after my run, 4 egg whites and 3 yolks with turkey and a bunch of veggies. It filled me up and I know the protein will help a lot. You lose a lot of water too, so re-hydrate and get protein, like Alex said, ideally in 30 minutes.
answered almost 4 years ago |Report
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Well, if you are done training, I'd say your normal breakfast with proteins and good carbs. I eat 2 eggs and 1/2 cup of Fiber One.
If you are on the run, Runner's World--and I--swear by whole wheat bread with peanut butter.answered over 3 years ago |Report
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For my long runs, I usually try to eat a power bar of some sort. I just tried a Genisoy chocolate fudge brownie and it's the best tasting bar I've ever had.
Usually it's peanut butter on wheat bread or a mini wheat bagel if I run in the afternoon.
Normal breakfast (Rice Chex or Cheerios w/ skim milk and OJ) if I run in the morning.answered over 3 years ago |Report
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Don't know if it's a "good" recovery food, but my post-run meal of choice is oatmeal with cinnamon and ground flax seeds.
I've gotten to where I CRAVE it when I come in from my run.answered over 3 years ago |Report
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Skinny Cow low-fat chocolate milk - very very cold... tastes great - very low in fat and has the right ratio of protein and carbs... plus, it gives me a reason to run:-)
answered over 3 years ago |Report
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This seems like as good a time as any to post something I've written some time ago but never got around to actually publishing on a blog. It's kind of a long story, but it might be relevant, because I think it's important to understand why you do the things you do and how stuff works. Let's add some science to the mix!
"Let's talk about muscles, and how they get their energy. Wait, that's a rather complicated and not even fully understood (at least, not by me) subject, so let's not. Important bits of information however might be that muscles store glycogen and they use that during hard exercise. When they run out, they have a hard time performing, that's why eating during sustained effort normally is a good plan. It's too bad that your digestive tract can't process as much energy per hour as your muscles might want to use. Of course, there're other sources of energy (fat, protein), but long story short, at the end of a training or race your muscles are probably awfully low on glycogen.
It's commonly believed that for optimal recovery, you need to restore the original quantities of glycogen as soon as possible. Glycogen is made from glucose and glucose is made from carbohydrates. So, two things need to happen: you need to eat carbs to get glucose in your blood, and this glucose needs to be transported to your muscles. This transportation of glucose is done by insulin. Research showed that your muscles are most receptive for the effect of insulin in the first two hours after a good workout. So, right after a training or race, but at least within two hours, you need to eat carbs and get that insulin level as high as possible.
Your body is triggered to create insulin by the kind of food you eat. The strength of this reaction is expressed by the glycemic index of food. Pure glucose has a glycemic index of 1 and all other foods are related to that. To raise your insulin levels you need to eat food with a high glycemic index, like bread and yams (amongst many others). Protein triggers insulin production as well. The downside however is that another reaction to protein is the release of the hormone CCK, which slows down the release of food from your stomach into the rest of your digestive tract. This is done to make you feel pleasantly full, but slows the rate of glucose entering your blood stream. The ideal balance between carbohydrates and protein to maximize insulin production yet not slow down the digestion is a ration of four to one. So, you need to add a little bit of protein to your post-training meal. Also, avoid fat, as it triggers CCK as well.
There are commercial recovery drinks and recovery bars that contain this ideal ration of carbs and proteins. But, the logical conclusion, which I'll consider the truth until disproven, is that a peanut-butter-jelly sandwich, aka the classic PBJ, is exactly what you need."
The above is true for a recovery meal, to replenish your muscle glycogen stores. The protein you need to build muscles and the fat you need for some reserves are generally ingested during other meals. Also, take the last paragraph about the PBJ not too serious, it actually contains too much fat. But I like it so much, I wanted to close of with an ode to the PBJ :). Hope this helps!
answered over 3 years ago |edited over 3 years ago |Report
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Post every workout, I enjoy a large glass of Fat Free Milk and another large glass of Orange Juice (the good stuff not that concentrate crap). Carbs, calories, and protein, all in an easily and quickly absorbed medium. From there, I eat something solid, since I workout in the morning, it is usually eggs with wheat english muffins or some type of overly sugary childrens cereal (Capn Crunch with Crunchberrie, mmm)
answered over 3 years ago |Report
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I believe that a PBJ is the world's most perfect food, especially post-workout. Some Whole-Wheat bread, Natural PB, and Simply/Just Fruit and you have heaven in your hands.
answered almost 3 years ago |Report
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I'm a big fan of PBJ, or an apple with a tablespoon of peanut butter. Depending on how hard I ran I might have some applesauce before I hop in the shower and then something more complex when I'm done. What you really want is to mix your carbs with a little protein during that 90 minutes or so where your body is primed to replace glycogen stores. You can concentrate on really getting your protein in for the rest of the day but carbs are key immediately after.
I'm extremely skeptical of the milk studies as they compared the recovery of people who drank only water after a workout with people who drank milk. They basically asked - what better replaces glycogen stores - nutrients or nothing? Not a big shocker milk scored higher, or that chocolate milk (milk with even more sugar in it, to be immediately changed into glycogen) came out on top.
Runner's World also has some articles on recovery nutrition.
answered almost 3 years ago |edited almost 3 years ago |Report
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I've heard contrary to the common "you need lots of carbs post workout" that you actually need more protein than carbs to help aid in rebuilding damaged tissues in your body. With that in mind I tend to to the Cliff Builder Bars for 2 reasons: 1) they freakin taste like eating a candy bar which is awesome 2) they have 21g of protein. I was originally using the recovery drinks you can buy at most running or bike shops, but they're nasty and one of the dudes at my local bike shop suggested the builder bars. I've been using them ever since.
answered almost 3 years ago |Report
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After a long run, I try to eat within 1/2 hour. My favorite so far has been toasted bagel with peanut butter and a glass of cold no fat milk. It really hits the spot in that I don't feel too hungry by the time dinner rolls around.
answered almost 3 years ago |Report
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For me it's either chocolate milk, a Muscle Milk Shake, or a Muscle Milk Protein Bar (tastes like a candy bar, but contains quite a bit of protein).
answered almost 3 years ago |Report
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I actually try to eat a 200ish calorie "meal" and lots o water after a medium- or long-run. I've found that greek yogurt with berries and a piece of whole wheat toast or a mini bagel with peanut butter is good because there is a good balance of protein and carbs, its low fat/sugar, and its healthy. I also will go for a tofu/veggie wrap in a whole wheat tortilla sometimes (I'm a veggie). I have to admit though, sometimes food sounds disgusting after a long run . . . then I'll go for a chocolate/banana protein shake, lots o water, and then eat a small meal after showering/etc.
answered over 2 years ago |Report
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2 Cups of Vanilla Soy Milk --- Enough oatmeal to feed an army --- 2 bananas.
answered over 2 years ago |Report
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My favorite post work-out treat is chocolate silk soy milk ice cold and a cinnamon raisin bagel toasted with white chocolate peanut butter. Totally satisfying and delicious!! Especially the chocolate silk soy milk!!
answered over 2 years ago |edited over 2 years ago |Report
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I'm pretty into the PB on wheat bread thing. It keeps me full enough so that I dont freak out and binge later.That can get boring, though, so sometimes I mix it up with different nut butters or by adding some Nutella or fruit...YUM!!!
answered over 2 years ago |Report
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Protein shakes!!!
The local Costco sells EAS protein powder that does wonders for me after a run.
I also have it for breakfast most mornings. Usually I'll throw in a nanner or some yogurt.answered over 2 years ago |Report
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Chiming in to support the PB&J with chocolate milk/regular milk crowd.
It's the perfect recovery food.When the PB gets boring, try branching out into natural nut butters because natural nut butters don't contain any added sugars and hydrogenated oils.
Almond butter would be my first choice.answered over 2 years ago |edited over 2 years ago |Report
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I usually have a glass of almond milk with a couple scoops of hemp seed powder. Or a huge salad.
answered over 2 years ago |Report
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Chocolate (very cold) soy milk or organic chocolate milk OR if in hurry a chocolate muscle milk light
Then I love a gluten free waffle with almond butter, agave nectar, and cinnamon.
If in the afternoon, a sbux caramel soy machiatto as a treat once in a while... or usually just a hot americano and lara bar
answered about 2 years ago |Report
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Greek yogurt is where it's at! The Fage ones are 120 calories a cup, and you get tons of protein for that - like 20 grams. It's delicious with some fruit preserves and granola on top!
answered almost 2 years ago |Report
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Whole wheat cereal (think Kashi or Trader Joes), Soy milk (lactose intolerant for me), a banana, fruit juice... I am a morning runner so my recovery meals are usually breakfast.
answered almost 2 years ago |Report
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I try to have chocolate milk! It's got a good mix of protein and carbs...
answered almost 2 years ago |Report
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I love having a hammer Recoverite drink. yummy
answered almost 2 years ago |Report
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Have you tried P90X bars? They are yummy and super filling http://www.beachbodycoach.com/esuite/home/vanessatkb77 (click on shop)
answered almost 2 years ago |Report
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Oatmeal with soy milk and PB.
Smoothie with Greek yogurt, frozen fruit, whey protein powder, and PB.
Apple with pecans and PB.
If there is no kitchen available post-run I bring a Kashi chewy bar (PB flavor of course) and I am not above bringing along the jar of PB to dip it in.Oddly enough I usually have bread in the house but never think to put PB on it after a run.
answered almost 2 years ago |Report
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I like a big bowl of oatmeal with a big scoop of peanut butter, and a half-cup of yogurt mixed in.
Important: The peanut butter should be all natural, this generaly means the only ingredients on the label are peanuts and salt (no hydrogenated oils), and the yogurt should be plain with no gelatin crap, the only ingredient should be cultured milk. You can add a little sugar for sweetness. I don’t know what the ratio is, but it has protein, it has carbs, it has more carbs than protein. It also has a lot of fiber and acidophilus because I like to stay regular. Fat is also important for recovery because the membrane of every cell in your body is made of lipids, and you can’t recover if you can’t repair and build new cell membranes.answered almost 2 years ago |Report
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My husband is in the Army and sometimes makes me drink those whey powder protein shakes, or eat something like eggs to replace some protein, especially if you do things like lifting weights and pushups
answered almost 2 years ago |Report
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I have porridge and bananas and water for breakfast, sometimes with toast too. Also a multi-vitamin and supplement for joints (can't remember what its called, but its good if you are running a lot).
I have a carb based lunch and then a pasta or rice dinner with chicken (protein + carbs). If I want to snack, I have fruit.
When your body has a craving, it's usually telling you that it's low in minerals or electrolytes. If you have sweet food (chocolate etc) you will feel good for a few minutes, but you won't have been giving your body what it needed, so you will still be lacking the mineral or whatever and you will have to digest the chocolate etc you ate...and back to square one.
After a workout, I have water/Gatorade and bananas and then some carbs.
HTH,
Eoinanswered almost 2 years ago |edited almost 2 years ago |Report
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Eggs and/or yogurt are my favorites. Whenever I work out, I crave protein wicked bad, and it has never tasted so good.
answered over 1 year ago |Report
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Haha Kelly nice snacks. Not to judge you or anything but I'd guess the candy/junk food is the cause of you feeling bad.
It's pretty important to eat nourishing foods after a workout, especially if it's been hard (high intensity or long duration).
Tonight I made a protein shake that's pretty simple:
1 cup chocolate mike
1/4 cup frozen blueberries
1 tbsp peanut butter
1 banana
1 tsp cocoa powder
1 scoop (30 ml, 1 oz.) protein powderNow I don't measure these things exactly, but that's to give you an idea of proportions of the ingredients. Alex V. got it right in that you generally want to aim for a 3.5:1 carb:protein ratio with your post-workout food.
One thing I'll stress is not to forget the fat! You'll need fat to synthesize androgens (including testosterone) which you'll need for recovery and rebuilding muscle. Cheese, non-skim cow's milk, nut butters, butter, it's all generally good. I actually used to put 1 tbsp extra-virgin olive oil in my shakes as a fat source and you don't taste it if it's flavour-filled. =)
answered over 1 year ago |Report
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Super Muscle Bath: Blend coconut water, banana, 2 tbsps of chia seeds, raw oats, blueberries, walnuts, frozen corn, 30g of whey protein and the secret ingredient...a splash of pickle juice, Pound within an hour of workout.
answered over 1 year ago |Report
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Eat fruit! It's natures perfect food for us, full of water, tastes incredibly refreshing, and provides all the carbs we need to restore our glycogen reserves. I've been running about 3 hours a day, every day this week and follow up my runs with a large smoothie. I will typically just blend up about 8-10 bananas and water or sometimes throw in a mango for some really sweet stuff!
A 10 banana + 1 mango smoothie will provide the following (according to CRON-o-Meter nutrition calculator):
1184 calories
13 grams protein
304 grams carbohydrates
4 grams fat
34 grams fiber (watch out if you don't eat a high fruit diet on a regular basis!)
Lots of vitamins and mineralsDoesn't have to be bananas, just pick you favorite juicy fruit and enjoy! I like to keep things simple and delicious.
answered over 1 year ago |Report
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I made a fruit smoothie last night and it was very filling and really hit the spot after my run:
I took 1 cup fat free milk, a frozen banana (I'd never thought before to freeze my bananas right before they go bad-just peel 'em and stick in a freezer safe ziplock and they freeze like a dream!), a little vanilla extract, a few fresh strawberries, a little bit of ice, and a packet of splenda. It was great!
I'm also a fan of low cal chocolate milk. I found some at WalMart--a bit pricey but the taste is awesome and it's MUCH lower in fat, cals and sugar than any of the other low fat choc milks I've seen.
answered over 1 year ago |Report
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For anything over 10k or so I will have a drink of Sustagen Sports - a protein drink. I'll also have bananas for potassium. Also water - lots of water....
answered over 1 year ago |Report
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I have nothing new to add to this, but as a complete newbie I was pleased to learn that my go-to post-workout selection of a glass of either chocolate milk, or milk with vanilla and a bit of sugar, was consistent with what other much more experienced folks are recommending. I'm not even normally a milk drinker, but I'm trying to increase my calcium (since I'm a Woman of a Certain Age) plus it's just something I'm finding myself craving and feeling very satisfied by after a workout.
answered over 1 year ago |Report
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I'm good for a peanut butter and banana sandwich and a glass of chocolate milk after cardio training. After strength training I also have 2 or 3 hard boiled eggs for a protein boost.
answered over 1 year ago |Report
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I usually follow up a workout with things like a glass of milk or 4 eggs or fruits and water.This things are natural and pure which contains lots of key factors like proteins,vitamins etc.
answered over 1 year ago |Report
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My stomach is usually all tensed up after a run so I'm not hungry but chocolate milk just tastes sooooo good after a run! I figure it must be good for the body, to have that kind of reaction. However the other day after running 20 k, I ate a couple of heated up leftover perogies and THOSE tasted like the best thing I ever ate! Seriously, I'm wondering if that is going to be my post long-run snack, they tasted that good.
answered over 1 year ago |Report
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sports recovery cookies. how about chocolate flavor? is that something that may interest you?
answered over 1 year ago |Report
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Pineapple juice can give the sugar you need and it can help break down protiens faster. I don't drink a lot of it, just a tip I ran into on active.com
answered over 1 year ago |Report
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It drink a protein shake with soy milk and the other morning I ate a bowl of ramen noodles with a can of tuna in it, I know it sounds kind of gross but its really good and a lot of protein.
answered over 1 year ago |Report
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