These are the 3 most important things you can do after your long run this weekend.

These are the 3 most important things you can do after your long run this weekend.

We owe it to our hard-working bodies to put the right foods back in after a long run. Don’t go charging for the sweets and treats just because you ran 12 miles. (Don’t worry—you can still have them later!) First, it’s essential to replace those carbohydrates you used as fuel during your run. According to Leslie Bonci, Sports Nutritionist at UPMC Center for Sports Medicine, carbs are stored in the muscles and liver. Once they are used up during a run, it’s important for your body to get them back. Certain carbs, such as bananas, berries, rice, bread and pasta, are all great foods to help recharge. In addition, protein is vital after a long run. Anything from fish, beans or even a steak will do the trick! If you can’t immediately scarf down a full protein-packed meal, reach for a protein bar to hold you over. If you’re planning a long run that day, it’s helpful to prepare a ...

Full article: http://womensrunning.competitor.com/2016/03/training-tips...

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