Fit Runner: Post Race Hydration and Nutrition


 
What’s your routine after daily training? Maybe an Ice bath and home to shower eventually getting a snack or dinner? What do you usually do in the first 30 minutes after a workout? Scientific research shows that those minutes are the most important for your recovery and future health. Studies have shown that the body is most receptive to rebuilding glycogen (stored glucose – energy) stores within the first 30 minutes of exercising. After a workout, your muscles are in a period of repairing and rebuilding. It’s important to help with this critical process and that’s where nutrition counts. After 30 minutes, your body starts to break down muscle for energy. By default and survival, the body is going to get the fuel it needs, but you don’t want that ever coming from your own muscle. 
 
What should you eat? A mix of carbohydrates to protein is key. A good rule of thumb is a 3 to 1 ratio of carbs to protein. This combination of carbs to protein helps the body re-synthesize muscle glycogen more efficiently than carbs alone. The protein helps produce muscle building amino acids and has the building blocks for key hormones. Replacing with good fuel early will lead to optimal strength and performance. If you don’t give your body the proper nutrition in time, you will be breaking down all of that muscle that you worked so hard to build.
In addition to nutrition, keep track to how much you are sweating. All of that water lost needs to be replaced in addition to your daily requirement. A good way to replace your daily water needs is to take your body weight, divide by in two and replace that amount in ounces. This amount does not include the water you lose when you are training. To get a good example of what you are losing, weigh yourself before and after an average workout. It will give you a good measure of how much sweat you lose during practice and what needs to be replaced.

Here are some examples easy of post-run meals:

Cottage cheese and apples
Whole wheat sandwich and lean meats
Greek yogurt and blueberries
High grain waffle and egg
Tortilla with avocado, black beans, salsa and egg
Ezekiel bread with peanut butter 
Protein shake with egg whites or whey protein and banana
 
Don’t have a chance to go home right after a workout? Carry an energy/nutrition bar in your bag for those times when you are on the go.
Proper fueling leads to optimal performance!
 
Happy Running!
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Dr. J’s Disclaimer: While I am a licensed medical doctor in the state of Florida, the information presented in this website is for the purpose of information only. Yes, I am a doctor, but I am not your doctor and we have not established a patient-doctor relationship (although I’m so glad you are reading the information in my posts!). Conclusions drawn from the information in this website are entirely your own, created from your own perception, knowledge, and understanding. Actions that you decide to take based on those conclusions are done by your own judgment and of your own accord. Nothing read on this site should be relied upon to replace or overrule a licensed health care professional’s judgment or clinical diagnosis
Dr. Johnson is a local physician, ultramarathoner, yoga teacher, mother of two high school runners and an all-around adventure-seeker.