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What Should I Eat After a Run?

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Updated May 16, 2014

Healthy Citrus Orange Smoothie Drink
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Question: What Should I Eat After a Run?
Do I need to eat something after a run?
Answer: After running, especially a long run, you want to replenish energy as quickly as possible. Studies have shown that muscles are most receptive to rebuilding glycogen (stored glucose) stores within the first 30 minutes after exercise. If you eat soon after your workout, you can minimize muscle stiffness and soreness.

You'll want to consume primarily carbs, but don't ignore protein. A good rule of thumb for post-run food is a ratio of 1 gram of protein to 3 grams of carbs. Nutrition bars, such as Clif bars or Power bars, are healthy options. Other examples would be a bagel with peanut butter or a smoothie made with fruit and yogurt.

If you feel like you can't stomach solid food immediately after a run, try drinking some chocolate milk. Chocolate milk provides plenty of protein, carbohydrates and B vitamins —- making it a great recovery drink. And cold chocolate milk tastes pretty refreshing after a run.

Don't forget to rehydrate with water or a sports drink after your run. If your urine is dark yellow after your run, you need to keep rehydrating. It should be a light lemonade color.

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