Post-running high protein/low carb snack/meal please?

i like chicken n broccoli, all done in the steamer takes 5 min, can add cheese too if u want.
i also like to have sausages!
if ur in a hurry have u thought about pre cooking meals and freezing them? u only need to but in the mocrowave when u get home then :-)

if ur looking for something sweet i have just found coconut milk! beautiful! and i add unsweetend cocoa powder and sweetner to it.....its so good and super low carb!
x

Why would you have a protein shake before going for a run?!

Post workout grab a shake!

Therefore you are eliminating extra calories/carbs and keeping the benefit of the shake!

No need to eat right before you go for your run, the post run shake will:

Repair your muscles
Replenish your glycogen stores!

How long before your run is your last meal?

Too long, try and get a meal in before your run, perhaps 3 hours beforehand (slow release complex carbs) otherwise you will be tired.

Then after your run as I said grab a shake or have some proper food that will have some protein and some carbs to replenish your glycogen stores. (amounts will depend on your running intensity and duration)

Hi all,

So i have a protein shake before going for a run in the evenings. I get home late from work so i don't finish my run until about 9.30pm so i need something quick and easy to have after my run and something that wont sit in my stomach when i go to bed. Last night i had a huge turkey salad and it just felt too much!

Any one have any good high protein/low carb ideas? i have eggs for breakfast so do not want eggs!

thanks! xxx

You're not helping your run by eating protein. You might well be "hurting" your performance by doing so, to be blunt.

When you eat, more blood flows to the stomach to carry away nutrients. If more blood is flowing to your stomach, there's less blood to go to the muscles which need oxygen.

We have at least an hour's worth of glycogen in our muscles and liver. Glycogen is used in muscle exertion. If you want to eat something prior to a run (and there's little reason because we have glycogen in our system) and have it help you during the run, eat something with a high glycemic index. HalHigdon, world famous marathoner and author, drinks a can of Coke prior to a marathon. Even pure sugar takes about 30 minutes to get into the bloodstream.

If you want to just have some food, something with a low GI, a bagel, for example, is popular but the low GI means it will take a while to get into the bloodstream (hours)


Post run, I drink chocolate milk. It's, apparently, "the" quick and easy thing to have. I was using NesQuik but just switched to Kirkland since it's higher in carbs and fat. I'll pop open one or two 8 ounce cartons (190 cals each for the Kirkland drink, 170 for the NesQuik). For more cals after the run, I'll eat bread (homemade), and Kirkland chocolate chip cookies (210 cals each). When it gets warm, I use a homemade recovery drink with sugar, table salt, and lite salt, which contains potassium.

Cottage cheese is great for high protein/ low carb!
Despite what some people were posting earlier, I have actually heard that a protein shake IS good to have before a workout or run because calories/nutrients in liquid form get delivered to the muscles faster than they would in 'food' or solid form. I have heard this more for early morning exercisers who don't want to have to get up just to eat breakfast-I believe it was a Jillian Michaels podcast I heard it on-and she said to have a protein shake because it won't make you sick when working out and will give your body and muscles quick energy!

I know you said you have a shake before your run, but I would reccommend the GNC Lean Shakes. I get the pre-made ones because they're easy for me at work and they taste really good. Maybe you should have the salad before your run and the shake after.

Calories- 170
Fat- 6g
Protein- 25g
Carbs- 6g
Sugar- 2g
Fiber- 3g

try 1/2 cup cottage cheese 1/2 cup greek vanilla yogurt.........with fresh blueberries or stawberries the protein\carb ratio is almost 50\50....20gmprotein to like 25gm carbs...very refreshing

This is a good article about post workout nutritional needs. I was shocked when I first read it but have since realized MUCH faster recovery (from weights and running) times. Not sure if it applies late at night but good info nonetheless.

http://www.intense-workout.com/post_workout.html

Chocolate milk is a great recover drink. If you are looking for more than that, how about some almond butter or something.

Great thread. I'll keep checking back on this one.

Out of curiosity, what makes chocolate milk so great after working out? Would that apply if you are doing weights as well? Generally speaking, I do a one hour work out. 30 mins of machines/free weights followed by 30 mins of hiit cardio. Thanks for any insight!