Post Run Recovery Snacks

Refueling after a run is one of the most important things a runner can do. It’s important to replace what was lost on the run as quickly as possible, so that your body can immediately begin to repair itself. A good rule of thumb is to eat a 4:1 ratio of carbs to protein within 45 minutes of finishing a run. Most research says this ratio consumed shortly after a workout is optimal in speeding-up recovery and getting your tired, broken-down muscles the nourishment they need to rebuild and repair. Guess what meets these requirements? Chocolate!!!!! Woo-hoo!! Well, chocolate milk, actually.

Protein repairs exercise-induced muscle damage, reduces the response from the stress hormone cortisol and even helps speed glycogen replacement, says Jackie Dikos, a registered dietitian and competitive runner who competed in the 2008 U. S. Olympic marathon trials.Low fat chocolate milk is one of the easiest ways to replace essential nutrients, and for many runners, is much easier to consume than actually trying to eat something. If chocolate milk is not your thing, there are other options.

 

There are plenty of pre-packaged sports recovery drinks which contain carbs and protein, but you can also try things such as a bagel with peanut butter, a baked potato with cheese, or the aptly named "Recovery Burrito" which is a whole wheat tortilla filled with peanut butter and drizzled with honey—a yummy way to put back what you’ve taken from your body.

Whatever you choose, just remember to consume something within 30-45 minutes from the end of your run for best results.