Tuesday, September 17, 2013

The Tipster: Fueling After a Long Run

Hello friends! I decided to workout during lunch today, so I ran 4 miles and then I did a quick 25 minute weight lifting session that consisted of:

Smith machine squats 3x10
Dumbbell bench press 3x15
Smith machine leg press 3x10
Lat pull downs 3x15
Dumbbell squats 3x10
Dumbbell shoulder press 3x12
 
 
I kind of look like a kangaroo don't I?
 
 
Anyway, today I want to talk about the importance of fueling after a long run and what type of quality foods you should be consuming throughout the day after your run. Most people think that training ends when you run, but truth be told that training is the first part of the process and refueling is the second part of it. You may have had an amazing long run, but if you don't eat the proper foods after the run, you will feel drained and fatigued for the following days after the run.
 
Basically, when you go on a long run, your body breaks down muscle fibers which causes tears in them. It is extremely important that you repair these tears so that you may work out the next day. However, in order for your body to complete this repairing process, you must eat the right kinds of food after the long run.
 
So, when should I eat after I run? 
You should eat as soon as practical, but no later than 30 minutes after you finish running.
 
What should I eat after I finish running?
I would suggest drinking a protein shake, such as the Sun Warrior (that's what I drink!) protein powder as soon as you're done running. Then, for the next 90 minutes, you should consume a high quality meal that consists of a 4:1 ratio of carbs to protein. This means that for every 4 grams of carbs you consume you also need 1 gram of protein.
 
Sample Meal Ideas:
1. Almond butter and organic jelly sandwich on whole wheat
 
2. Grilled chicken sandwich
 
3. Tuna sandwich
 
What should I eat for the remainder of the day?
That's totally up to you, but just make sure that the meals are high quality in order for your muscles to repair.
 
10 foods that are good to eat after a long run:
1. Oatmeal
2. Greek yogurt
3. Hummus (Think lettuce wraps, yum!)
4. Chicken breast
5. Salmon
6. Sports bar (Be careful with these because some are high in sugar and fat)
7. Banana
8. Fruits (Think berries, grapes, oranges, blueberries, etc.)
9. Raw almonds
10. Veggies (Think dark-leaf veggies, such as kale, spinach, broccoli, etc)
 
Sample dinner meals:
1. Grilled salmon with a baked sweet potato drizzled with olive oil
 
2. Organic-fed steak (or grilled organic chicken breast) with sauteed spinach and brown rice
 
3. Quinoa with black beans topped with tomatoes and avocados
 
What are non-quality foods?
Non-quality foods are basically low in nutritional value and tend to be high in sugar, fat, salt and calories (Think french fries, burgers, pizza, candy, etc).
 
*Point to remember: Don't be too strict on yourself the day that you do your long run. For me, my long run days were considered my "cheat days" of eating because I would consume high-carb foods that I normally wouldn't eat on my other days of running. Cheating wasn't defined as eating junk foods like pizza, but rather, eating foods high in carbs.
 
 
What foods do you consume after your long runs?
 
---------------------------
I am grateful for my new Mr. Coffee
machine that hubby bought me. It
makes such delicious coffee.


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4 comments:

  1. I like to have a BIG salad (lots of greens, carrots, beets, bell peppers, cucumbers) with chicken

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  2. You are such an inspiration! Your daily workout at (7 months?) pregnant is about the same as what I do not pregnant!

    I usually eat chicken with rice or sweet potato or a chicken salad after a run. I try to bake a bunch of chicken breasts at the beginning of the week so they are ready to go when I need them - after a long day of work and a run!

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    Replies
    1. Katy that sounds very healthy and delicious. Thank you!! ;)

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