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
3. Lean beef
4. Turkey breast
5. Low fat cottage cheese
6. Fat free Greek yogurt
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
Grilled salmon and mushrooms and steamed sweet potato
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.