“The meal you eat after jogging is extremely important, as it provides the body with the necessary nutrients for muscle recovery”, says Kathleen Garcia-Benson, registered dietitian nutritionist, for Women's Health.
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After longer running sessions, protein requirements increase. For example, Brian St. Pierre, director of Precision Nutrition, explains that it can be as high as 1.2 grams per kilogram of body weight, sometimes above the recommended level for weight training.
However, the protein alone is not enough, experts draw attention. Complex carbohydrates help replenish energy stores and help sustain subsequent workouts, adds Garcia-Benson.
Together, proteins and carbohydrates speed up the recovery of the body and reduce muscle pain.
How much and what to eat
Specialists recommend that the post-jogging meal should preferably be taken within the first 60 minutes and include, as a guideline:
– 30-45 g carbohydrates
– 30-40 g of protein
Although protein and carbohydrates remain the priority, healthy fats also play an important role in restoring the body, says St. Pierre, and should be included weekly in the diet. Many protein sources also contain fat anyway, such as leaner chicken.
In terms of quantity, Kathleen Garcia-Benson recommends consuming 250–450 calories, depending on the intensity of the effort and individual needs.
At the same time, Brian St. Pierre points out that without enough protein, carbohydrates and calories, recovery is slower and the body has a harder time adapting to exercise.
Protein sources
Greek yogurt is one of the options recommended by specialists. Molly Kimball, founder of Ochsner Eat Fit, suggests using it as a base for sauces or in combination with simple carbs.
eggs they are a good source of leucine, an amino acid involved in muscle recovery. “Leucine triggers muscle protein synthesis”Garcia-Benson explains. Plus, they're easy to prepare, whether you prefer them boiled, scrambled or poached.
Grilled chicken it, in turn, provides a consistent supply of leucine and is easy to include in the diet, it can be added either to salads or to pre-cooked dishes for busy days.
For those who prefer vegetable options to the detriment of foods of animal origin, tofu is a practical alternative. It goes well in salads or alongside cereals and vegetables and is quick to prepare.
protein powder, either from whey or from plant sources, it can be useful after longer runs, especially when you are not very hungry. Garcia-Benson points out that although plant proteins contain less leucine than whey, many plant-based formulas on the shelf today are made to provide the required amino acid profile.
Carbohydrates
Brown rice and quinoa they are simple options, easy to prepare in larger quantities for a few days. Garcia-Benson recommends cooking them earlier in the week and then using them as a side dish, such as with chicken, black beans, avocado, lettuce and salsa.
Chickpea pasta can be a great gluten-free alternative, recommended by Molly Kimball.
Whole grain bread with seeds it can be the basis of a sandwich with turkey, cheese and salad. Kimball points out that this type of food also provides potassium, calcium and sodium, useful after exercise.
Bananas i am “rich in easily digestible carbohydrates that can quickly restore depleted glycogen levels,” explains Garcia-Benson. “Glycogen stores are how the body stores energy from carbohydrates. When needed, these stores can be quickly converted to glucose to provide energy for muscles and other functions.”
Forest fruits i am “great as a post-run fruit because they're full of antioxidants, which can help reduce exercise-induced inflammation,” adds Garcia-Benson.
The vegetables
Sweet potatoes they are a two-in-one: complex carbohydrate and vegetable. “Vegetables and other plant-based foods play an important role in post-run recovery, being full of vitamins, minerals and antioxidants that support overall body health.” says Garcia-Benson, recommending “include a variety of colorful vegetables to combat inflammation caused by intense workouts.”
Beet deserves a special mention: “Adding beetroot powder to food can help improve physical endurance”notes Garcia-Benson. arugula, celery and the spinach they are also rich in nitrates.
seeds bring healthy fats that “can help reduce inflammation and overall recovery of the body”, and when added to fruit and vegetable smoothies, “they can help the body absorb vitamins more quickly.
Molly Kimball recommends a simple approach: write down what you eat and how you feel after you run. Notice when you tire more quickly and when you have more energy, then see what you did differently.
The amount and type of food that is ideal to eat depends on your age, weight and the intensity of the effort you make. If you plan your runs and their duration in advance, you can adjust your meals more easily.
