As I write this, my calves ache following a 15km run that included setting a 5k PB at Battersea Park Run. Now all I can think about is food. But I must confess, when I first started running, I ate anything and everything. And while I’m still not picky and will probably end up with some form of bacon sandwich, I’m slowly starting to understand the importance of food on recovery and how it can help me run faster.
Replenishing Glycogen Stores Through Carbohydrates
Our bodies use glucose for energy. When glucose isn’t used, our bodies store it in the muscles. This stored form is called Glycogen. When we run at high intensity, we deplete these glycogen stores, so it’s crucial to replenish them through the foods we consume after a run.
The ideal time to consume carbohydrate-rich foods is within 60 -90 minutes after a run. For most people, the recommended amount is 1.2 g of carbs per kg of body weight. Some good sources include bananas, quinoa, whole grains, oats, and recovery bars.
Repairing Muscle Tissues with Protein
Proteins can be broken down into amino acids, which have earned the nickname the building blocks of life. That’s why consuming protein after a run is vital. Our muscles tear slightly as we run at high intensity, sometimes resulting in soreness. However, a protein-rich post-run recovery meal or snack will help alleviate the soreness and strengthen our muscles for future runs. Protein-rich foods will help us recover and run faster in the long term.
Like carbohydrates, we should consume protein as soon after our run as possible. 20-30 grams of high-quality protein consumed immediately after a run will help repair our muscles and speed up recovery. Protein should come from leaner sources such as chicken, eggs, yoghurt, beans, or protein shakes.
Don’t Forget Fats
While lean meat sources are always suggested, fats actually play a crucial role in recovery. It’s true that saturated fat from animal sources should be limited, but unsaturated fat sources, such as avocados and seeds, can help the body absorb all the necessary nutrients to recover well.
Fats also support hormone development, which aids in muscle repair and growth. So, while protein is essential to rebuilding our bodies, fats fully support these building blocks by promoting growth and producing hormones such as testosterone.
Hydration and Antioxidants
When we run, we lose fluid through sweat. Sweat is composed of salt (sodium) and other essential minerals that facilitate movement. Therefore, it’s vital to rehydrate with water and electrolytes if possible. Coconut water can also help provide adequate hydration.
Water is also vital to maintain basic bodily functions. Dehydration can lead to further fatigue and reduced recovery.
Berries and leafy greens, if eaten, will also help you hydrate and provide a source of antioxidants. These antioxidants reduce muscle soreness as they contain anti-inflammatory properties that help alleviate swelling.
The Road to Better Performance
Sometimes, after a bad meal, such as a takeaway or a few days of inadequate nutrition, my runs might feel harder. After some particularly terrible runs, it’s tempting to dwell on my performance and use food to make me feel better. This kicks off the same repetitive negative cycle I’ve struggled with since I’ve always had an emotional eating problem.
However, I’d do well to remember what I’ve written above. Food is critical to recovery, and adopting better eating habits will lead to a faster recovery and improved running performance, reducing the need to comfort eat after a bad run. Eating well helps me run better, but it’s key to breaking those habits that form a part of that negative cycle.
If I eat well, my muscles will recover quicker, allowing me to run faster during my next interval session or longer during my next easy or long run. And while a bad run is better than no run, there is nothing better than a good run physically. Eating well can also lead to improved mood, helping to prolong that runner’s high, so what better reason to eat a healthy meal after running? I might pass on that greasy bacon sandwich after all.
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