29 Scientifically Proven Post Run Meals for Optimal Recovery

For many people fantasies of a juicy burger on a pretzel bun topped with melted cheese and a fries dipped in a milk shake get them through the final 6.2 miles of a marathon, the post run meal dream is real.

There’s nothing wrong with enjoying a little splurge, especially right after a race when your body NEEDS carbohydrates to kickstart the recovery process.

But after that meal the focus needs to come back to recovery and there are indeed best post run foods.

I say this because one of the first questions almost ANY runner asks is “how soon can I start running again?” And I cover this in depth in the post marathon recovery plan, so today we’re adding to that by looking at how the foods we eat will improve not only our post race recovery, but our recovery throughout training!

A smart recovery nutrition plan will decrease inflammation, improve energy/mood and take you back in to training without having packed on a few lbs from all those dreamy meals.

ANTI-INFLAMMATORY EATING

The idea that certain foods can help to reduce inflammation in the body is nothing new. But as I have undertaken my own journey to feel my best, heal my digestive system and perform better well I finally started really paying attention!

What to eat after a run isn’t just about calories. It’s about the foods that are going to help us progress in our training!

What’s the deal with inflammation?
Chronic inflammation is what leads us to major disease states, effects athletic performance and causes mental issues such as depression. Thus implementing long term solutions such as meditation and optimal food choices are going to help achieve all those goals I just listed!

I absolutely believe food is powerful and I love this statement from Dr Haymen:

Disease is not a normal consequence of aging…Your body is a system, an ecosystem where everything is connected. When that system is out of balance, disease arises….the body becomes out of balance {from}: Too much of the bad stuff (poor diet, stress, microbes, toxins and allergens), and not enough of the good stuff (whole, real fresh food, nutrients, movement, water, air, light, rest, sleep, rhythm, love, connection, meaning and purpose).

As discussed previously tired, sad and sick are not normal {read it to take charge with your dr}! Or maybe more accurately it has become common for many American’s, but it doesn’t need to be that way.

The following anti-inflammatory food pyramid was developed by health expert Dr.Weil and I find it more useful than any chart ever produced by the US Government! I love that the biggest focus is on 7-9 servings of fruits and vegetables daily! Everyone who has undertaken one of my challenges knows that I promote this over cutting out foods and many are surprised to find that they weren’t getting anywhere near that number.

Another reason I love this chart is because it includes the use of herbs and spices!

While I do use some supplements daily, like a digestive enzyme and Vega Sport, I believe that you must start with a base of great nutrition before expecting supplements to work {hence their location on the chart}.

One way you can naturally do that is through understanding how spices like turmeric reduce inflammation or garlic serves to promote great heart health. EASY and cheap spices allow you to change the taste of your food and improve your health without ever buying a pill.

Anti-inflammatory eating could be your ticket to injury prevention! Read more>> #Fitness Click To Tweet

29 POST RUN MEAL IDEAS

What to eat after a run? What to eat after a marathon? What to eat after a long run?

These are some of the questions in my inbox frequently, so per normal I did some research to give you the best answers for the best marathon recovery foods to the best foods for runners.

Choosing these meals throughout training will get you to race day feeling so much stronger! And maybe without the dreaded marathon weight gain because you’ll be fueled with great nutrition and satisfying protein, not just carbs.

I’ve listed a number of individual foods that will enhance the recovery process. Healthy things to eat after a run, can also taste incredible, as you’ll see in the recipes below.

The goal of a post run meal is the following 6 things:

• Hormonal Support
• Immune System Support
• Muscle Glycogen Replenishment/Protein Synthesis
• Rehydration
• Soft Tissue Repair
• Inflammation Reduction

29 POST RUN MEAL IDEAS

Now I’ve divided the recipes in to groups, so you can find something that best fits the foods you like and the time you have to find the best food to eat after a run.

Post Run Meals with Beets

Research has shown the nitrates help your muscles use oxygen more efficiently, it can also help to dissolve calcium deposits and detoxify. Try adding them to your post run food with these recipes.

 

1. Raw Beet and Apple Salad from The Clever Carrot
2. Beets and Berries Overnight Oats from RTTF
3. PomegranateBeet Recovery Juice from Chantal Soeters
4. Roasted Beet Salad with Citrus Vinaigrette from Local Savour
5. Roasted Red Beet and Tomato Soup from The Paleo Diet

Post Run Meals with Probiotics/Fermented Foods

Tempeh, a fermented food, is a fantastic digestion helper, which can often be thrown off after the stress of a race. Studies have shown that athletes who use probiotics or eat these foods (high-quality yogurt, tempeh, pickled veggies, kombucha) reduce inflammation and improve immunity.
Read more about probiotics >>

 

6. Pistachio and Dried Cherry Yogurt Parfait from Recipe Runner
7. Creamy Overnight Vanilla Probiotic Breakfast from The Daily Meal
8. Polish Sauerkraut from The Healthy Chef
9. Tempeh and Broccoli Stir Fry from Dietitian Debbie
10.Kombucha Waffles (Dairy-Free) by Natural Family Today

29 Post Workout Meal Ideas Backed By Science #recover #runchat Click To Tweet

Post Run Meals with Vitamin C

Russian researchers have showed that surgical patients who supplement with Vitamin C are discharged from the hospital one to two days earlier, compared to individuals who receive no Vitamin C.

This is because Vitamin C plays a critical role in collagen formation, and collagen is the primary component of connective tissue, which makes it another great post run meal.11. 20 Minute Healthy Mexican Pizza from RTTF
12. Triple Berry Kiwi Smoothie by The Pretty Bee
13. Lemon Orange Chicken Broccoli Stir Fry from Go Dairy Free
14. Healthy Baked Broccoli Tots from Gimme Delicious
15. Skinny Enchilada Stuffed Bell Peppers from Chef in Training

Post Run Meals with Berries

Great for boosting immunity which is down after the stress of a marathon, plus a study in Journal of International Society of Sports Nutrition showed that eating blueberries accelerates muscle recovery and resulted in faster recovery rate when consumed before and after exercise.16. Chicken Pasta with Butternut Squash, Caramelized Onions and Tart Cherries from Love and Zest
17. Peach Blueberry Crumble from Eat 2 Run
18. Anti-Inflammatory Cherry Smoothie from Strength and Sunshine
19. 17 Delicious Protein Packed Post Workout Smoothies from RTTF
20. Blueberry Balsamic Glazed Brussel Sprouts from Blueberry Council
21. High Protein Overnight Oats from RTTF

Post Run Meals with Salmon

Omega 3’s can help reduce joint swelling, while also providing a lean source of protein for muscle repair.
Read more about the fishy benefits for athletes >>

21. Easy Vegetable Packed Salmon Cakes from Cotter Crunch
22. Salmon Asparagus Egg Muffins from Hello To Fit
23. Grilled Salmon Tacos with Avocado Salsa from Cooking Classy
24. Skinny Shrimp Scampi with Zucchini Noodles from Just a Taste

Post Run Meals with Chia Seeds

Slows the impact of sugar on the bloodstream which can help with post race cravings, while also expanding and helping to maintain hydration levels. Also known as a great source of protein to help with muscle repair.25. Scott Jurek’s Cacao Chia Pudding from RTTF
26. Power Salad with Lemon Chia Seed Dressing from Two Peas and Their Pod
27. Banana Chia Seed Cake from Simple Roots Wellness
28. Vegan Chia Seed Pancakes from Running on Real Food
29. Chia Seed Protein Eggless Wrap from Purely Twins

Do you focus on foods for recovery?

Do you dream of food while running??

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