How much nutrients should you be consuming after your run?
Do you know?
Firstly, you need to know how much carbohydrates that you need to replenish. For every pound of bodyweight, you will need 0.5grams of carbohydrates.
E.g. If you weigh 140 pounds, you need 70 grams (280 calories) of simple carbs within 30 minutes.
Once you have consumed your carbs, add in some quick-digesting protein so that your muscles will repair quicker. Within an hour, you will need to consume a meal with a carb-protein ratio of 4:1 so that your glycemic levels can improve and get back to normal levels.
Do note that the longer you run, the blend of protein and carbohydrates will differ. If you are running shorter routes (less than 20minutes), you won’t need that much proteins as compared to a long distance marathon runner.
Some ideas of meals post-workout are, grilled chicken avocado salad, smoked salmon and sweet potato mash and also a fruit salad after a beef-vege broth.