Running season has well and truly started with a bang! Whether you have signed up to beat your personal best or simply to have some fun, proper nutrition will help best support your running goals. Here we are talking nutrition for recovery, to help you get back on track soon after the big event.
Plating Up
During recovery mode we want to replenish the body and make sure we supply enough energy to prevent muscle breakdown. We also want to avoid blood sugar dips and feelings of fatigue the next day. To do this, we need a mix of good quality protein and complex carbohydrates at each meal and snack. Some simple ways to put this together include:
Breakfast
- Smoothie using banana, yoghurt, oats, chia seeds and optional protein powder
- Porridge with LSA and diced strawberries
- 2 slices toast with avocado, tomato and fresh leg ham
Lunch/Dinner
- brown rice and red kidney bean salad with sliced chicken
- roast vegetable and feta cheese wholegrain wrap
- chicken, vegetable and brown rice noodle soup
Snacks
- Handful of raw nuts and a piece of fruit
- Sliced boiled eggs and avocado on brown rice cakes
- Home-made fruit, nut and seed bars
- Smoothie or fresh vegetable juice
Nutrient Density
Selecting foods, which offer a high nutrient density, is also important, as we know strenuous exercise takes a lot out of the body. One of the clear-cut ways to do this is looking for colour. Colourful foods are naturally rich in antioxidants such as sweet potato, strawberries, berries, purple cabbage, capsicum, leafy greens, tomatoes and carrots. Filling ½ your plate of vegetables at each meal will help get your necessary re-supply of vitamins and minerals. When talking carbs, opting for wholegrains, which are rich in minerals and vitamins, especially B-vitamins for energy, is the way to go. Good options include brown rice, wild rice, red quinoa, barley and brown rice noodles.
Hydration
It goes without saying, re-hydrating, not too much and not too little, after the big event is critical. Sipping fluids in addition to selecting foods with high water, vitamin and mineral, content is a good way to hydrate, such foods include:
- Fruit (eg watermelon, papaya and strawberries) and fruit smoothies
- Vegetables (celery, leafy greens) and vegetable juices
- Broths, miso and vegetable based soups
Relaxation
Apart from stretching and a proper warm down, magnesium is a great runners tool for reducing muscle fatigue and cramping. Magnesium power can be added to smoothies or magnesium intake can be increased through the diet. Foods rich in magnesium include almonds, eggs, cocoa, seeds, cashews and wholegrains.
Recovery Smoothie
(serves 1)
Ingredients
- 1 frozen banana
- ½ tbsp. pure cocoa or cacao
- 1 cup almond milk
- ½ tbsp. LSA
- ½ tbsp. oats
- optional protein powder
- handul of ice, optional
Method
- Combine all ingredients in a blender and blend until smooth
