Energy socks9/3/2023 Antioxidants help to fight free radicals and oxidative stress postrun, aiding in your recovery. However, eating antioxidant-rich foods like fruits, vegetables, and leafy greens in particular can help combat those effects, says Ansari. High-intensity exercise-ahem, running-can stress your body and lead to feelings of fatigue. Quick & Easy Guide to Optimize Postrun Nutrition. One of her go-tos is a smoothie with kefir, almond milk, or cow’s milk, 1 cup frozen mango, 1 banana, a scoop of protein powder, and granola or a side of toast and nut butter. Prioritize carbs and protein, and aim for a ratio of 3 grams of carbs to 1 gram of protein following intense training, says Ansari. If the thought of solid food soon after a hard run makes you queasy, turn to liquid nutrition, like smoothies and protein shakes. So no matter how you feel postworkout, aim to consume at least a snack within 30 minutes and then follow that up with a full meal within one to two hours later, advises Lui. But waiting to eat can hinder your recovery and lead to a crash in energy, she says. “It’s really hard to identify if you’re actually hungry immediately after a really hard run,” says Ansari. In fact, according to a recent poll of nearly 3,000 people on Runner’s World Instagram, 61 percent of respondents say they find it difficult to eat after a long run or hard workout. While the general advice of “eat when you’re hungry, stop when you’re full” can help you eat mindfully, exercise-especially intense exercise-can suppress hunger due to the release of certain hormones and the fact that blood gets diverted from the GI system toward working muscles. Refuel After Your Run-Even if You’re Not Hungry Dinner: Half a plate full of veggies, a quarter or third filled with a starchy carb like potatoes, and the last quarter protein.Mid-afternoon snack: Cottage cheese or Greek yogurt with granola.Lunch: A quinoa, farrow, or brown rice bowl with sweet potatoes, vegetables, and a lean protein, like chicken or canned tuna.Mid-morning snack: Apple with nut butter or carrots, hummus, and whole-wheat crackers.Breakfast: Oatmeal with fruit and peanut butter or Greek yogurt.Of course, tailor this to your preferences: Here’s a sample day of balanced fueling, from Rajagopal. This will help stabilize your blood sugar and provide sustained, steady energy. Instead, pair carbs with the two other macronutrients: fats and protein. In other words, don’t skimp on carbs if you want to avoid fatigue.Īt the same time, unless you’re fueling before a run, avoid eating simple carbs by themselves, as that leads to a rapid spike in energy followed by a drop, according to research. “Carbohydrates are the number-one source of fuel for endurance runners,” says Ansari, because they get broken down into glucose, which your body prefers to use for energy. Strive for Well-Balanced Meals and SnacksĬarbs are commonly vilified, but they are an essential macronutrient, especially for runners. The Difference Between Tiredness and FatigueĢ.“Eating consistently is going to make a huge difference,” says Lui, who recommends runners fuel as often as every two hours, or even more frequently if hunger strikes. A better bet is to strive for three well-balanced meals spaced throughout the day, plus several snacks in between. Rajagopal recommends eating every three to four hours to prevent drastic dips in blood glucose levels, which can lead to plummeting energy levels. That means no skipping breakfast or “forgetting” to eat lunch. But what about for runners looking to optimize performance and feel energized? “You really need to have steady fuel throughout the day,” says Selvi Rajagopal, M.D., M.P.H., assistant professor of medicine at The Johns Hopkins University School of Medicine. The trend of intermittent fasting-where people abstain from eating for certain stretches of time-may have health benefits for some, such as those with type 2 diabetes. 6 Tips to Eating for Energy So You Don’t Hit a Slump 1. In short, there’s a lot to gain from optimizing your eating habits. Play icon The triangle icon that indicates to play
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