If you’re guilty of paying close attention to what you eat before and during your run (for energy and to avoid emergency bathroom breaks of course), but scavenge your pantry after a run, reaching for anything that will satisfy your runger, this is the article for you.
Because post-workout nutrition is a key part of recovery from (and preparation for your next) run we’re sharing our top 5 foods and supplements for after your run.
BEANS AND LENTILS
A source of protein, beans and lentils are staple plant-based proteins. Pre-making Mason Jar Salads with lentils or garbanzo beans is a great way to be prepared for a post-workout meal on-the-go.
QUINOA
Gluten-free, delicious and packed with 9 grams of complete protein per cup of quinoa once cooked.1 Quinoa only takes 15 minutes to cook, so it’s a great weeknight post-workout staple. Just be sure to rinse dry quinoa thoroughly before cooking, to remove any bitter taste.
PUMPKIN SEEDS
Roasted pumpkin seeds make a good post-run snack and contain 10 grams of protein per 1/4 cup.1 Try them in trail mix as a post-workout snack.
Vega Sport® Recovery helps replenish glycogen stores, making it an ideal follow-up to your workout.
Vega Sport® Protein contains 30 grams of complete, multisource plant-based protein. Each serving also contains 5g branched chain amino acids (BCAAs). BCAAs, specifically leucine, can help to support protein synthesis, during post-workout muscle recovery1, which is why many athletes will use BCAAs either during or post-workout.
What’s your go-to post-run meal or snack?
References
- USDA. National Nutrient Database for Standard Reference. Accessed on 6/26/2020 from: http://ndb.nal.usda.gov/
- Pasiaskos, Stefan et al. (2011). Leucine-enriched essential amino acid supplementation during moderate steady state exercise enhances postexercise muscle protein synthesis. American Journal of Clinical Nutrition. 94(3);809-818. Accessed on 2/10/2018 from: http://ajcn.nutrition.org/content/94/3/809.long
