Hello Runner,
How are you doing? I hope all is well!
As usual, my week was generally good, apart from a bit of insomnia and anxiety. My workouts are still going strong, and I'm motivated, despite the heat in Barcelona.
Today I want to talk about something I confess to having neglected in the past -> post-race recovery! Yes, yes, a shame, I know. But times have changed!
After running, your body’s energy stores have been depleted. Also, strenuous exercise (long runs) causes microscopic damage to your muscle fibers and mild dehydration.
You may have heard that running makes you lose muscle mass. This may well be true if you don't combine running with strength training, proper recovery, and balanced nutrition!
So, the post-run nutrition for long runs has many benefits, including:
Faster recovery period
Repair damaged muscle tissue
Replenish energy stores
Better performance at your next run
Reduce inflammation
Less chance of sore muscles and cramps
I see that many runners care a lot about pre-run nutrition but neglect the post-run meal/ snack after long runs. You should keep in mind that the recovery fuel is also critical to your success and longevity as a runner.
What are the key components for post-long-run recovery?
Carbohydrates: Essential for restoring glycogen levels.
Protein: Helps repair and build muscle tissue.
Electrolytes: Sodium, potassium, and magnesium are crucial for rehydration.
The carbohydrate/protein ratio should be 2:1 or even 3:1. If the race was extremely intense, you could consider a ratio of up to 4:1, but this should be assessed individually.
In addition, if you're a heavy sweater, run in a very hot environment, you should replenish electrolytes to avoid dehydration and other consequences. Also, this is something that should be assessed individually.
Post-long-run recommendation: consume a 2:1 ratio (carbohydrate: protein) snack or meal immediately to 60 minutes after the race + an electrolyte drink.
Gif by hbomax on Giphy
→ It is well known that after a long run, the faster you eat your recovery meal, the faster glycogen is replenished.
You can manage your post-race snack or meal according to your eating and training routine.
Practical example
I have a heavy sweater client who runs Sunday mid-morning (long run) and Tuesday/Thursday late afternoon or early evening.
Sunday post-long-run nutrition: immediately after the race, he drinks 500ml-1L of electrolyte drink + eats a quick 2:1 ratio snack.
Tuesday/Thursday post-run nutrition: 30 minutes after the race, he eats a full meal rich in carbohydrates, proteins, and good fats, and rehydrates. If it's summer, the training session is very intense and close to 10k, he can have an electrolyte drink.
Post-Run Snacks to give a try
I’ve listed some post-run snacks that are easy to prepare or even take to the place where you’ll finish your run.
Greek Yogurt with Fruit (add a drizzle of honey or a sprinkle of granola if you like) - My Fav!
Peanut Butter and Banana on Whole Grain Toast
Protein Shake + Fruit
Chocolate Milk
Cottage cheese toast with fruit jam (or with a piece of fruit) - My Fav!
Protein Oatmeal with Nuts and Berries
Recovery Smoothie
Protein Bar + Fruit
Hummus and Whole Grain Crackers
Remember: fueling your body with the appropriate post-run nutrition has a huge impact on your recovery and performance.
Embracing these nutritional options will help you maintain overall health and feel stronger for your next run!
Any questions or something you would like to share, drop me an email.
Wishing you a great weekend!
Here’s to health and good runs ⚡️
Ana Paula Alonso