Eating After the Race


By Dr. Madelyn Fernstrom

Think you’re all done when your race is finished? After basking in the glow of your accomplishment (congrats!), you’ll want to finish up strong with some smart post-race eating to support your nutritional recovery and sustain your sense of well being. 
Those new to long-distance running might be surprised to learn that you don’t need special energy bars or gels to rehydrate and replenish salts, protein, and carbohydrates. While these are convenient for some people, they’re not a must-have. 
One of the best all-in-one foods is 2% chocolate milk – a combination of fluid, protein, and carbohydrates that is a tasty option for many people. Combos like bananas and peanut butter, hummus on a bagel or wrap, nonfat yogurt and fruit, or a simple PB&J are other great choices.
What’s important is the combination of fluids, sodium, and potassium (body salts), protein, and easily digestible carbohydrates. And don’t feel the need to “overfuel” and compensate for your total energy output with a single post-race snack or meal – that only leads to digestive upset. Listen to your body, and follow your own food preferences to feel content.
What are some of your favorite refueling foods and drinks?

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