1. Fresh Fruit. Not only does a fruit like banana make a great recovery food because of how easy it is to digest, but it also helps replenish potassium to keep the electrolyte balance after a sweaty run. Have oranges and you will benefit from the vitamin C in them – it can fight muscle damage and the oxidative stress your body experiences after a run. You can have fruits whole or try out some of these easy snack ideas.
a. Fruit smoothies made from bananas or mangoes, combined with low-fat yogurt or skimmed milk
b. Fresh fruit juice
c. Fruit salad made with a handful of berries combined with mangoes or bananas
d. Fruit with nuts or seeds scattered over
e. Yogurt with fresh berries
f. Cherry juice to fight post-run pain
2. Chocolate Milk. Chocolate milk earns itself a special place on the list of recovery foods not just for its deliciousness but also because research indicates it does its job very well. A recovery food that is easy to carry to a gym or outdoors, chocolate milk is the perfect mix of carbs with protein. It will help your muscles recover and restore energy. Not to mention a little chocolate can be the perfect mood upper for a lot of people!
3. Nut Butter. Nut butters are a good alternative to old-fashioned, cholesterol-laden butter. They taste great too! Have some almond nut butter that can give you vitamin E to combat muscle damage and oxidative stress after running. Try one of these combinations:
a. Bananas and nut butter
b. Nut butter on wholegrain toast
c. Nut butter on crackers
d. Apples with nut butter
e. Creamy smoothie with almond butter, yogurt, and bananas
f. Walnut, almond butter, oats, banana and honey or maple syrup recovery bars
4. Low-Fat Yogurt. Yogurt can be a versatile post-workout snack that has lots of the protein you seek. Add in some granola for a twist. The oats taste delicious and are also a good source of fiber to help keep up immunity in general. After a workout, the oats can also be that all-important carbohydrate source to restore energy levels and replenish glycogen stores. If you prefer your yogurt savory, just get plain low-fat Greek yogurt.
5. Tuna Or Salmon. Fatty fish like tuna and salmon are good for main meals for runners because of their inflammation-fighting omega-3 fatty acid content. But they can work in smaller portions for post-run recovery snacks too. Research has found that because of their effect on the body’s inflammatory response, such fish can minimize the muscle soreness and pain you experience after exercise. Have them after a run or any kind of strength training that you do.
6. Chicken Or Turkey. Lean proteins like chicken or turkey are a good way to have your protein after a run. Just be sure to cook them with less fat – ideally with healthy fats like olive oil. Steaming, poaching, or roasting the breast meat without the skin will keep the calorie intake down if you’re also weight watching or calorie counting.
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