Wednesday Wisdom from Framar Health - what to eat after you run
28 August 2019
Wednesday Wisdom with Sarah Trimble Nutrition from Framar Health, providing expert nutritional advice & recipes to help support your marathon training.
What you eat after a run will provide the essential nutrients that your body needs to ensure proper muscle recovery. This is essential to prevent Delayed Onset Muscle Soreness (DOMS) and to provide your muscles with the nutrients that they require to recover and develop during your months of training. There are a number of rules to follow to ensure that you get the most out of post-workout nutrition, they involve Timing, Quantity and Quality.
Timing: Within a 45 minute window after a training session it is essential to provide the body with a serving of protein. Protein-based foods including meat, poultry, dairy products, eggs, nuts, seeds and beans are made up of amino acids that help in the repair of muscle damage that we all experience as a result of exercise. Consuming protein after exercise will ensure proper recovery of muscles while also supporting the building and development of muscle.
Quantity: research indicates that a serving of 20g of protein is optimal to promote muscle recovery, there is no benefit to be gained from eating a larger serving. 20g of protein is provided by: 3 eggs, 600ml milk, 450g plain yoghurt, 250g Greek yoghurt, 85g meat or poultry or 100g fish.
Quality: we need a balance of all amino acids for muscle production, however, protein sources that provide higher levels of a specific amino acid called leucine are most effective at promoting muscle synthesis. Therefore foods that contain higher levels of leucine are more effective at promoting muscle recovery, these include dairy products, egg and meat.
Always combine your post-exercise protein with some carbohydrate-based food, this promotes the integration of amino acids into the muscles. So mix a banana into some Greek yoghurt or have some rice with your meat or fish.