After running, it is important to fuel up your body to replace lost energy, minerals through sweating and also muscle breakdown. Eating after a run also helps speed recovery and also prevent after running muscle pain and cramps. Some of the best runners recovery foods include;
Salmon and sardines
These are protein-rich foods with omega 3 fatty acids and vitamins that are essential for strengthening bones and also improve immune function.
Avocado sprinkled with salt helps in providing the body with potassium and sodium lost through sweat during the running process. It is also rich in healthy fats that help in improving heart health and function.
It can be consumed with whole grains in the form of a toast.
Milk, plain yogurt or cheese
These are rich in proteins, carbohydrates, and calcium that are essential in building up muscles, strengthening bones and providing lost energy to the body.
Bananas consumed either as whole fruit or juiced forms provides the body with carbohydrates and minerals including potassium and magnesium that are essential for energy provision and electrolyte balance within the body. They also help in preventing the occurrence of muscle cramps.
Blackberries and blueberries
These are rich in antioxidants with anti-inflammatory properties that help in reducing oxidative stress and inflammation associated with muscle soreness.
These are rich in fiber, proteins, and vitamins that are essential in promoting the recovery of muscles after a run.
This is a type of vegetable rich in vitamins, minerals, and with antioxidants which aid in strengthening bones and preventing muscle soreness.