"The concept I try to stress to athletes is that most of the benefits from a workout don't occur until afterward, during the recovery process," says board-certified sports dietitian and runner Lauren Antonucci, RDN, CSSD. "It's here where we need to ask ourselves what our bodies need to repair and recover to better adapt to training and improve in a balanced and additive way."
Postrun nutrition plays an important role in replenishing energy stores, repairing damaged muscle tissue, and promoting quicker recovery. But many runners neglect their meals and snacks after a run. "It's time that more people think of their post workout fueling as part of their overall training," Antonucci says.
Figuring out what to eat after a workout can feel like a struggle. So, to help you fine-tune your nutrition to recharge your engines and optimize your recovery, follow these after-run fueling tips from sports dietitians.
Prioritize carbs
If there was ever a nonnegotiable recovery aid, it would be carbs. In general, endurance exercise, like running, stresses the carbohydrate stores within muscle cells, known as glycogen. And it's this glycogen that powers your hard efforts. "That makes eating carbs postworkout important for recovering stored glycogen in the muscles so you are prepared for the next training session," says sports dietitian Katie Kissane, MS, RD, owner of Fuel 2 Run in Fort Collins, Colorado.
Research shows that eating enough carbs after a workout restocks glycogen and leads to better muscular performance. Carbohydrate consumption is also thought to be the most effective for lessening the increases of immune disturbances that occur during exercise recovery, which can leave you susceptible to certain illnesses, like a pesky cold.
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Twenty-One Years Ago, He Incarcerated Was for Life. Last Year, He Ran the NYC Marathon a Radically Changed Man.
Rahsaan Thomas rounded a corner.
100 WOMEN. 100 MILES. ONE HISTORIC RECORD.
On June 3, 2023, a group of 100 women came together to reclaim the 100x1-mile relay world record. | It reminded her of what she loved about running in the first place: a tight-knit community of women.
CAN YOUR GARMIN WATCH REPLACE A COACH?
Artificial Intelligence continues to rapidly creep into seemingly every facet of our daily lives. While no amount of computer learning will ever be able to do the actual running for you, there are aspects, like coaching, where AI could have a meaningful impact. In every debate about Al, the conversation almost always includes this question: Is it better than what humans can accomplish? In the case of running, would Coach AI be better than, say, Ed Eyestone, a two-time Olympian and coach of Conner Mantz and Clayton Young, the top two men at the U.S. Olympic Marathon Trials in February?
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Our first race together was a 5K Color Run. I'm not sure why we signed up, because neither of us was a runner, but in May 2016, my boyfriend of three years, Jonathan, and I showed up to run around the parking lot at Citi Field. It was fun, but I didn't think it would amount to anything.
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Not only would the rice cooker help me meal-prep and pile on the carbs, but it was a badge of honor, a commitment to serious training.
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I'M FUMING. I rummage through my work tote, turn my workout bag inside out, lift every notebook on my desk, go through the pockets of every piece of clothing in my zone of vision, then my tote again... It's 5 p.m. I'm standing in the middle of the office dressed for a run, but my AirPods are nowhere to be found-and I can't possibly leave without them!