Refueling post-run or post-workout is just as important, if not more important than pre-run. Our body will store reserves of glycogen(carbs) and adipose(fat) so that when necessary, the body has sufficient amounts of potential energy available. Because of this, fueling just before an event is not necessarily the most important time to ingest macros, but after. Here are my choices for post-workout eating:
After a hard interval workout, especially on a hot day, I don't have big appetite. I aim for something quick, small, and packed with protein and electrolytes. My go-to is a part-skim mozzarella cheese stick, kosher pickle spear(preferably Klausen), and poultry, usually chicken and always breasts. I add a side of mustard and horseradish for taste, sodium, and clearing my breathing pathways. Horseradish also has great joint healing properties and cancer fighting abilities. Check out this interesting article!
Water is the obvious choice here, but sometimes our body can use a bit more than the clear stuff. I like to make a fresh antioxidant juice. I usually do a concentrated shot of fresh squeezed or I mix a 1:1 ratio with water to have as a drink. I also consume at least 16 oz. of water to replace what I lost in sweat. Pro-tip: infuse fruit into water for tasty, refreshing electrolyte filled hydration, Lisa's favorite is a Cuke Citrus Cilantro - this water hits all 3 of the main electrolytes used for exercise.
I'm not one to eat a lot post-workout or race, but long grueling runs with lots of hills will leave your liver depleted of glycogen and eventually, for me about 45 minutes later, your stomach will begin begging for food. Also, if I'm training for a race my post-long run meal is much different than if I'm trying to shed a few pounds. When training I need to be able to get back to work soon, sometimes later in the day, so my meal will be a little more carb heavy (root veggies, beans/lentils, and antioxidant rich fruits), along with some good fats like avocado or coconut oil. If I'm looking to lose a few pounds I wait 45-60 minutes post-workout to eat because my body is working its hardest to convert stored fat into glycogen. During this window of time is when the body is most efficient at burning fat and replacing it's liver glycogen stores. Then I eat a meal that is protein and omega fatty-acid rich, like a Zuke, ham and egg white Scramble.
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