How to eat after a half marathon

Are you feeling a little tight and sore today? Did you suffer cramps in the night when you tried to stretch your legs and feet? Or did you launch yourself out of bed forgetting that you ran yesterday and the world suddenly came crashing down?

The day after a hard run can be a little challenging, after riding the high of a road race the next day can quickly identify that more training was needed or that you gave it 110% to cross that finish line in a super quick personal best time.   However you are feeling, you will be looking for a quick fix in order to have you walking normally again, not thinking twice about the stairs or having you get back to what you love the most, running.

Smart Recovery Nutrition Plan

Food is one of the key pieces of the puzzle when it comes to optimal recovery. A smart recovery nutrition plan will help improve your energy levels and decrease inflammation. In order to aid recovery post run, you are looking to support:

• Immune system
• Muscle glycogen replenishment and protein synthesis
• Rehydration
• Soft tissue repair
• Inflammation reduction

A Runners Diet

The types of foods you should be consuming to help with the above issues are:

• Vegetables
• Fruits
• Wholegrains including pasta
• Beans & legumes
• Healthy fats (EVOO, nuts, avocadoes, seeds)
• Whole soy foods (edamame, tofu, tempeh, soy milk)
• Mushroooms
• Herbs & spices (garlic, ginger, turmeric, cinnamon)
• Tea (green, oolong, herbal)

Key foods

Beetroots, which are high in nitrates, which help muscles use oxygen more efficiently.

Probiotics/fermented foods such as yoghurt, tempeh, fermented vegetables and kombucha to help aid in digestion, help reduce inflammation and improve immunity.

Camu Camu high in vitamin C to help aid your immune system.

Berries such as blueberries, strawberries and raspberries help with muscle recovery.

Chia seeds are a great source of protein to help with muscle repair.

Smoothies made with almond butter, plant-based milk, blueberries, flaxseeds are easy to digest with a good combination of protein which helps begin repairment and complex carbohydrates to restore lost glycogen stores.

Carrots which are a good source of potassium an important mineral that balances fluid levels; helps build proteins, build muscles and control electrical activity of the heart. Consuming vegetables such as broccoli, peas, tomatoes, sweet potatoes and carrots as well as fruits; bananas, rockmelon, prunes, apples or dried apricots can help assist with restoring levels of potassium and aid recovery.

Turmeric lattes which are high in proteins (if using a plant-based soy milk), high in antioxidants and anti-inflammatories.

Eat the rainbow

Post an event we may feel like we need to down hot chips, a burger and beer which by all means you deserve it but to ensure optimal recovery consume foods that are going to really aid recovery; eat the colour of the rainbow and foods that are super hydrating.

Work with us

To understand further the diet of a Planted Runner sign up to one of our Positive Eating programs.