Author: Josh Park
Last Edited: November 12, 2019
Whether you are new to running or consider yourself experienced, post run nutrition is equally important for everyone. What you do after a workout is just as important as the workout itself. For many, a typical workout consists of stretching, running, and hydrating. But what you might not understand is just how important post run fueling is for your body and how it prepares you to get ready for the next hard effort.
Carbohydrate (glucose) and protein replacement after training sessions can have a huge impact on recovery, and more importantly make the training you just did actually beneficial. The reason why training makes us faster, more efficient, and improves our endurance is because of the overload principle. In plain terms the overload principle works like this: We stress the body by running, lifting, and cross training. Our bodies don’t like stress. Stress disturbs homeostasis, or our body’s internal balance. To try an offset this disturbance, our bodies make adaptations. These adaptations occur at the cellular level (in our blood, muscles, nervous system, lungs, capillaries, bones…. The list goes on). The next time we go for a run, these new adaptations allow us to handle more stress. We train to make adaptations within our cells, not just to torture ourselves, although many of us like that part just as much.
So, what does this have to do with nutrition? The only way we can make adaptations is if we give ourselves the right fuel and building material to do so. This also means giving ourselves the right fuel and building materials in a timely manner, which is often overlooked. We all eat protein and carbohydrates at meals, that’s typically not a problem, but there exists a time window immediately following exercise where our muscles make the best use of replenished carbs and protein. That is why you are probably familiar with the recommendation to refuel within 30-60 minutes after a workout.
We will start off with protein. Muscles, tendons, ligaments, and bones, are comprised of different forms of protein. When we run, our muscles, tendons, ligaments, and bones incur microtrauma. Microtrauma is the normal microscopic tearing or cracking. Additionally, micro-tears in muscle are part of the reason our muscles feel sore. This isn’t bad, it’s actually beneficial. This gives our body the chance to rebuild muscles and bones stronger than they were before. In order to have protein to make these repairs, we need to consume protein.
Where protein is the structure (muscles, tendons, ligaments, and bones), carbohydrates provide the energy to move and maintain them. We eat carbohydrates, and they’re eventually broken down into glucose by the time they reach the cellular level. The breakdown of glucose is one way cells of our body get energy to move (i.e. muscle contraction) and equally important to make those physiological adaptations we talked about above, including repairing microtrauma. Glucose is stored as a molecule called glycogen in the liver and within muscle. As you know, running is an energy intensive activity. When we run, we use glycogen in our liver and muscle to meet the demand locomotion. These stores get depleted during training and have to be replaced in the same way are car needs to refill up on gas. In order to have fuel for our next workout, and energy to make physiological adaptations, we need to consume carbohydrates.
We threw a lot at you there. Simply put, training is a two-part process, the stress and the adaptation. We must have adequate protein and carbohydrates to aid in that adaptation (sleep, hydration, periodization, and many other things have a large influence on adaptation as well, but that’s a topic for another blog post). So, what now? What should I be eating or drinking after I work out?
Well, unfortunately there is no magically answer for all. Not everyone is going to refuel the exact same. Everyone differs on what their body likes and doesn’t like from a food standpoint. However, whichever food or drink you choose should be easily digestible and offer 30-60 grams of carbohydrates and 10-20 grams of protein. Be careful when it comes to what you refuel with. Many protein shake brands like Muscle Milk and others don’t meet the necessary standards to refuel a runner with proper carbohydrates.
Below we’ve given some specific recommendations and things to think about when choosing what to eat post run so that you can optimize the adaptation of your previous workout and make sure you’re recovered and fueled for the next one.
Recommendations
Important to remember finding an option that offers 30-60 grams of carbs and 10-20 grams of protein.
Snacks
Energy Bars (ex: Clif Bar)
Greek Yogurt
Bagel or toast with peanut butter
Trail mix
Pretzels
And more!
Recovery Drinks
Regular chocolate milk
Carnation Breakfast Essentials
Boost Original
Hammer Recoverite
And more!
A Quick Recap
We lose glycogen when working out
What was lost needs to be refilled (energy) for next bout of energy and allows for physical adaptation
Refuel with 30-60 grams of carbohydrates and 10-20 grams of protein
Time sensitive: within 30-60 minutes from exercise
Protein is there not to replace lost energy, but to repair microtrauma in the muscles
Easily digestible food or drink with a bigger meal later on
Consequences: feeling sore and tired and not optimizing the adaptation from workout