What to eat post run

[nickimcjiggy]

So I'm repeating week three at the moment, as I caught the winter cold and couldn't run for a few weeks.

Just wondering what is everyone's favourite meal / best thing to eat after a run. At the moment, I'm having shredded wheat and a banana when I get into work. Should I be eating a little lighter before I run instead?

[MrNiceGuy]

A source of protein lean protein should also be included after completing your run, to help repair and re-build muscle fibres.

Granted, shredded wheat and banana will help to replenish depleted glycogen reserves (energy), but they’ll do little to improve strength of the fibres that have allowed one foot to be repeatedly placed in front of the other throughout.

As such, before tucking into shredded wheat, your immediate consideration should be the consumption of whey powder, mixed with water (for ease of absorption). It’s not just a post-workout reserve of the body building community.

Concerning post run favourites, it largely depends upon the time of day that I run. If running in the morning, I’ll have a whey protein shake before heading out, as it’s easily absorbed and doesn’t lie heavily in the stomach, repeating the same upon my immediate return.

Following a cool-down and shower, I’ll have either soft-boiled eggs and soldiers (2 slices of Hovis Granary) or 60g of porridge made with 300ml of semi-skimmed milk. For sweetener, I’ll use cinnamon powder, as it helps to regulate blood sugar levels.

I tend not to run at lunchtime, since time doesn’t allow. However, if I know I’m going to be running in the evening, I’ll ensure that lunch consists of a tuna and quinoa salad, for example, and that mid-afternoon sustenance is comprised of nuts and or a protein bar (Asda’s Great Shape bars are fantastic value).

I’ll also ensure that I remain sufficiently hydrated throughout the day (1.5 – 2L of water), so that my evening runs aren’t inconvenienced by lack of hydration (especially important during summer months).

Post evening runs always include a protein shake, followed by a meal that comprises both protein and carbohydrate, such as chicken or fish alongside oven roasted veg. At the moment, I’m thoroughly enjoying oven roasted beetroot with sweet potato and tomatoes (30 mins in the oven on 200F).

Before retiring to bed, I’ll snack on 30g of unsalted nuts while sipping a hot chocolate (made with 350ml of semi skimmed milk, 40g of unflavoured whey powder, a teaspoon of cocoa and a ½ teaspoon of cinnamon).

[Oldfloss Administrator Graduate]

Lots of views on this, especially what to eat or not, before a run..

I run before 8 a.m. three times a week and since starting the programme.. one cup of tea, and two digestive biscuits, about an hour or slightly less before I head out. Also, and this is almost a part of my routine, two sips of water before I head off. i do not take water with me, unless I am running over 8K...

Sometimes when I get back i am not overly hungry, sometimes I am ravenous... I always have walked down anyway, and then I usually hit the shower... and then maybe some gentle exercise for the old muscles before we eat!

We have a well developed eating regime, and so our breakfasts are varied, ( I am a bit of a geeky planner and do a four week rolling plan, which can be changed if we wish to). Our meals are balanced, low carb and very healthy, they work for us., at our age and with our lifestyle.

I feel you have to find what is right for you, and then do a spot of research. I have a daughter, ( now married and not at home, but a regular visitor) who is coeliac and a husband with Diabetes Type 2, ( genetic not lifestyle)..so food choices have been challenging, over the years!

My favourite breakfast, usually Sunday, which is my very favourite run day... scrambled eggs and tiny pieces of smoked salmon snipped in.

[Amandalawrence74 Graduate]

I only have water before I go out, anything else makes me feel unwell in the morning.

Thanks for the tips on protein I may start doing this for breakfast rather than muesli.

The couple of afternoon runs I've done I've not had anything for an hour and a half and that seems to work. 😊

[misswobble Graduate]

You don't need extra food for c25k by the way ☺

I like scrambled eggs on toast, maybe with smoked salmon or even some baked beans. If I have beans on toast I like peanut butter on the toast rather than butter. An omelette opens up a world of possibilities and makes the best of what's a available