what to eat after a run

GeneveSparkles

I've just started long distance running this year,( I'm at 8.5 miles) and I generally run around 5 p.m. I find that after a run the thought of food makes me want to vomit, but when I'm finished with my run its dinner time and I know I have to eat something to repair muscles etc. What does everyone eat after their runs and how long do you typically wait after a run to eat??

scottb81

You should try to eat at least a few hundred calories within 30 minutes to jump start the recovery process. During this time the muscles will absorb nutrients much faster than they will even an hour later. Try something with a 3 to 1 carb to protein ratio. Anything works but some idea are yogurt, chocolate milk, protein shake, peanut butter and jelly sandwich, etc. After that you should eat your normal dinner after an hour or two if you want to wait to cool down and for your stomach to settle.

I usually run in the morning and have a bowl of cerial and a protein shake concoction with milk, protein powder, banana, egg, and oatmeal blended together. Sometimes I eat as soon as I get home and sometimes after I shower so it is normally not more than about 30 to 45 minutes after I finish running.

Kupe

Scott, pretty much summed it up. I normally drink 500ml of Gatorade as this has both carbohydrates and sugars. There are other recovery drinks in the market however They are normally a lot more expensive.

I find that I can't eat either and that's why I tend to drink my recuperation, I have also read that liquid refueling is more efficient in replacing expended carbohydrates and sugars.

GeneveSparkles

Thanks for the info, I appreciate it! After my last run I made the mistake of chugging cold water and about 45 min later I was hunched over the toilet I'll know not to do that again LOL (live and learn right) I'll try some of your suggestions and see how it works out

LilRedRooster

After my long runs, which I usually do in the evening before dinner, I don't worry about immediately eating. I just usually drink a protein shake over the course of about a half hour, and then eat a bit later on, since it takes awhile for me to get back in the mood to eat.

rockstarginaa

I usually will eat a protein bar after a long run since my body can't handle anything heavy right away. I try to eat within 30 -45mins afterwards and then take a cooler shower.