12 Aug '17, 10pm

What do you do after a run?

What do you do after a run?

Plan to drink and eat after your runs, preferably within 20 to 30 minutes of finishing. If you are headed right to work, or have other commitments immediately after a run, pack a cooler with some healthy snacks beforehand so you can grab and go—possibly even eating in the car. Be sure your snacks include protein, a little fat, and some complex carbohydrates for replenishing energy needs. Good options include low-fat chocolate milk, a turkey sandwich on whole wheat bread, almonds, fruit, or yogurt. (These packable snacks can also keep you properly nourished .) Keep plenty of water on hand, too, so you can rehydrate throughout the day. And as easy as it is to do, avoid the other extreme of pigging out after a long run. Don’t rationalize that you can eat anything you want because you ran long today. Replacing calories burned on a run is all too easy, so don’t undo all your ha...

Full article: https://www.runnersworld.com/for-beginners-only/the-5-wor...

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