With the sun starting to shine more frequently, there is an influx of runners hitting the streets. A hot topic of conversation is nutrition surrounding running, what to eat before, during and after. Great focus is often placed on furling pre-run, however arguably it's just as important if not more important to focus on your nutrition post-run for optimal recovery.
Banana and peanut butter
The natural carbs in the fruit paired with the healthy fats from the nut butter, will keep you both satiated whilst also supporting recovery. In addition, peanut butter is a great source of B vitamins which your body uses to release energy from foods.
Loaded porridge bowl
Oats are the perfect complex carb due to the presence of beta-glucan, a soluble fibre with a number of benefits. To elevate a bog-standard bowl of oats we recommend going wild on the toppings everything from fruit, chia seeds, nut butter, honey and anything else that tickles your fancy!
This is a great option if you struggle to eat post-run. Packed full of, well, protein this is perfect for aiding muscle recovery. If you’re looking for something slightly more substantial try mixing it with a banana, milk and nut butter for a boost of carbs and healthy fats.
An anti-inflammatory hero, turmeric can help alleviate short-term inflammation around joints, a common problem for runners. Early studies suggest a link between turmeric and reduced stiffness and soreness.
Fruit & nut mix
Nuts and seeds should be a staple in every runner's diet, rich in several vitamins and minerals as well as healthy fats, protein and fibre when combined with the carbohydrates in dried fruit - this is the perfect post-sweat pick-me-up.
Cottage cheese and fruit
Cottage cheese is growing in popularity due to its rich supply of protein and calcium. In addition, cottage cheese contains both sodium and electrolytes, both of which are essential for rehydrating. For a healthy addition of vitamins, minerals and antioxidants try pairing a serving of cottage cheese with berries or stone fruit.
This a great shout when it comes to having a bigger meal and when you’re looking for a savoury hit. A burrito bowl is easily adaptable to any diet and lifestyle from veggie, vegan through to pescetarian and a more traditional diet. Start by choosing your grain of choice, brown rice or quinoa are great places to start and from there match a lean protein, chicken, prawns or beans. Finally top with veggies for a micronutrient hit, corn, tomatoes, cucumber and avocado all work wonderfully.