Best food for after running

[Stephruns]

I am on my 8th week of the programme and loving it. I eat very healthy and I am vegetarian. I was wondering what is everyone's experiences of what is the best food to eat before and after running as a meal? Is carbs the best or protein or both? I tend to eat nuts but have heard they aren't the best at breaking down in the body? Would it be better to eat a carb rather then protein as a snack? Any thoughts in how to eat best to fuel body would be appreciated as there is a lot of information out there but want to hear about personal experience!

[mixindave Graduate]

i try and run in between breakfast and lunch so i dont have to snack really.

breakfast could be anything but on parkrun day a white sandwich with peanut butter and jam a few hours before going out, i also try and get back in time for lunch and ..not a veggie myself but i like making basic home made lentil curry with some bell peppers, red onions maybe mushrooms in and a bit of brown rice.

[GoogleMe Graduate]

I am a big fan of no fuss and bother but I hope the fussers and botherers will be along to provide answers.

When I very first started, I dutifully ate (and enjoyed) a post run banana as per Laura's suggestion but then realised that as I was obese and working towards not being, that did not apply to me.

When the next mealtime rolls round, I eat (vegetarian too) and that's about it. (I do keep an eye on calories because although I now have a healthy BMI my waist to hip ratio could be better to reduce risks of cardiovascular issues, and protein because of underlying health issues)

[Rignold]

You don't need to eat any more than you normally would to fuel 30 minutes of running. Eating before a run is ill advised as little as possible unless a good 2 to 3 hours before. Otherwise you may suffer tummy distress on the run.

As to postrun carbs vs protein... that depends on what the basis of your usual diet is. I am very carbophobic personally, and follow a high protein approach, but that isn't mandatory. If you do eat starchy carbs, then shortly after a run is the best tme of day to do so, because you body will use them to replenish your glycogen stores, rather than laying them down as fat.