Friday, February 7, 2014

A Runner's Aphrodisiac

Hello friends and TGIF!!

As I was running today, I began thinking of my post-run recovery food and all I could think about were fruits and protein. The humid and warm weather made me crave something cold, icy and fruity. I suddenly began thinking of a cold and icy coconut running through my lips and a thick and savory smoothie going down my throat. As these pleasurable thoughts ran through my mind, I knew that a fresh bowl of fruits and a smoothie were my post-long run aphrodisiac. 

Aphrodisiac: something such as, a food, drink or drug, that causes sexual arousal. Something that excites. 



So what should we really eat after a long and strenuous run? According to US News, runners should replenish their muscles with a good amount of carbs and proteins after a long run. These nutrients are necessary in order for your muscles to recover quickly and in an efficient manner. They also suggest that you should eat a 4:1 ratio of carbs versus proteins. 

Here's a list of lean proteins that are ideal to consume after a run:

1. Chicken breast
2. Salmon
3. Lean beef
4. Turkey breast
5. Low fat cottage cheese
6. Fat free Greek yogurt
7. Eggs

Meal ideas after a long run:

1. Quinoa salad
2. Turkey or chicken sandwich on whole wheat bread
3. Whole wheat pasta or rice with lean meat
4. Salad with lean meat or fish
5. Scrambled eggs or an omelet with whole wheat toast
6. Whole wheat toast with avocado and turkey slices

Quick snacks after a long run (in case you can't prepare a meal right away):

1. Chocolate milk
2. Protein shake
3. Greek yogurt
4. Banana or apple with almond butter
5. Hummus and carrots

And this is what I ended up eating after my hour long run:
Zico coconut water, bowl of fruits (apples, pears, oranges and kiwi), scrambled eggs with tomatoes and avocado


Yesterday's Dinner:

Grilled salmon and mushrooms and steamed sweet potato

Today's Breakfast:

See above

Today's Lunch:

Haven't gotten there yet =)


Workout of the Day:

1 hour run


What's your favorite post-run food?

------------------------------
I am grateful for delicious
post-run foods that heal the
body from strenuous activities. 






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4 comments:

  1. Hi! I am on my second month of Palo and I am a runner as well. My favorite post run food is a mixture of mashed sweet potatoes and unsweentened applesauce. I got the recipe from Stupid Easy Palo. Three sweet potatoes roasted. Peel and mash them and add 1 cup of applesauce. Put in a storage container and keep in the fridge. I usually have 1/2 cup with some protein after a run. It is so delicious. I also sometimes add a little cinnamon. It is even better heated up the next day.

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  2. Wow, that sounds delish! Thanks for sharing :)

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  3. I tend to eat most of the foods you have listed above before and after my runs. I have been eating quinoa for years even before it became the "it" food. Love it with black beans, sweet potatoes, roasted corn, peppers , onions, and topped with avocado.

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  4. I love quinoa! It's definitely good for you.

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