After a long run-eating and energy?

aub6689
aub6689 Posts: 351 Member
in Fitness and Exercise
Any tips on post run eating? I did a nine mile run today and while I am not achy or stiff yet, I feel tired and so hungry... like I think I could beat my bodybuilder brother in an eating contest hungry.

Any go to foods or meals that help refuel you so you aren't so hungry while being gentle on the stomach?

Or do any of you have caffeine post or during long runs?

TIA

Replies

  • salsup317
    salsup317 Posts: 15 Member
    I chew Honey Stingers after 6 miles. After a long run my go to is a banana and peanut butter, and lots of water. Pre run, I'll have some energy drink or a little coffee to get my caffeine, but then just water during. A lot of people swear by chocolate milk, but it doesn't agree with me.
  • ephiemarie
    ephiemarie Posts: 264 Member
    I ran 22 miles yesterday. As soon as I got home, I poured a tall glass of milk and drank it while I did some post-run stretches. I followed that with a protein bar (20g of protein) and a bottle of water. A couple hours later I ate a normal supper of chicken and veggies and then totally pigged out on popcorn and a giant bowl of ice cream. :) I believe the general rule is to consume ~20g protein within the first hour after a long run to help your body recover, and this seems to be true for me.

    Personally, I like to have caffeine both before and during a long run, but if I overdo it after the run, it upsets my stomach.
  • 3athlt
    3athlt Posts: 131 Member
    @salsup317 - Gotta LOVE Honey Stingers! They're such a nice break from freaking gels. However I stay away from caffeine, as I find it elevates my heart rate and that's the last thing I want - especially when I have a longer effort planned.
    @ephiemarie - Solid advice about replenishing the protein!

    @aub6689 - If you're really tired post-run, definitely take a nap and try to get your feet/legs elevated. I hope you're training with a heart rate monitor and you're doing the bulk of your work in zone 2 on most runs. Training in higher heart rate zones will make you crave the massive amount of carbs you're burning as well as inhibit inflammation. Also if you have a heart rate monitor, consider buying a HRV app for your phone. Since I started using a HRV app, it has made a giant positive impact on my training - giving me crucial data as how I should approach my daily training plan. My post training "go to" foods are: protein shakes, peanut butter, protein bars, snack nuts. I stay away from all caffeine because I just don't want to falsely elevate my heart rate. Lately I've got away from "bad carbs" and I've eliminated Gatorade and started making my own electrolyte drink.
  • robertw486
    robertw486 Posts: 2,399 Member
    My stomach doesn't get upset easily, so after any extended training... it's open season! For the actual recovery any form of protein seems to help the most, usually some milk and a protein bar or something. Carbs, whatever I'm in the mood for.

    When it's hot our or I'm really wiped out, making a smoothie is great and refreshing, and there are tons of ways to mix them up as far as variety of both taste and nutrition go.
  • ThickMcRunFast
    ThickMcRunFast Posts: 22,511 Member
    After anything 90 minutes or more, I usually have a protein shake (I just throw some of my ON protein powder in a blender with frozen strawberries and some water). I also like a fried egg sandwich with cheese. For a really long run, 20+ miles, usually I don't want to eat after and it takes me a while to be hungry, so instead of trying to cram down calories one or two days, I spread them out over the entire week.

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