You’ve just done your 21km half marathon or duathlon, what’s next? Proper rest and of course, your recovery meal. If you’ve been paying less attention to this, we suggest starting right now! Whether it’s a short run or an intense one, eating the right amount and type of food will affect your body’s performance and recovery. Want to know how to reward your exhausted body after the race? Here are the best recovery foods to keep your body going.
For the ideal recovery meal, you’ll want to look into a well-balanced meal consisting of protein, carbohydrates and fats. Each of them plays their own role in helping to speed up your body’s recovery. Here’s how:
Your muscles are put under high pressure to work vigorously when you’re in a marathon. Therefore, eating foods that help in repairing and building these tissues is essential in promoting a fast recovery.
This healthy snack is a huge favourite among runners. An excellent source of protein, this young soybean is also low in calorie and is very beneficial to our health. Besides, a simple preparation method is all it takes- boil/steam and it’s ready to be savoured!
3. Protein shake
With so many different recipes to offer, you’ll never get bored of this protein loaded beverage. Ditch those instant shakes and try making your very own one by adding all your favourite sources of protein. Some good additions include banana, peanut butter, cinnamon, etc. Plus, it makes a good choice of thirst quencher after a run too!
While you’re running, your main source of fuel is glycogen. These storage form of glucose needs to be replenished as soon as possible and the best way to do it is by consuming fast-digesting carbohydrates.
Time to ditch those fries and have your potato the healthier way. Load them up for extra benefits and flavour.
Tip: Try adding in your favourite veggies for extra fiber and cheese for a calcium boost to create the ultimate healthy treat.
6. White bread
Many have been told that white bread should be best avoided for health reasons. However, new research has suggested that this source of carbohydrates may help increase the ‘good’ bacteria in our gut.
Sounds too plain to eat it on its own? Top it up with some hummus for some extra protein and taste!
Saturated fats are way out of topic. What we want to include in our diet are healthy fats that may help improve our body’s absorption of nutrients. Although it is also a great source of energy, high amount of this nutrient may lead to weight gain. Therefore, you may want to watch your intake on this.
A popular replacement for butter, avocado has been gaining much attention for its all-in-one goodness. From protecting your heart to your bones, this creamy texture fruit contains almost 20 vitamins and minerals. Just add some to your toast, salad or even on its own to let your body enjoy all the nutrients!
Popularly known for its high content of omega-3s, this fatty fish here also has all the proteins, vitamins and minerals that are essential for our body. From baking to grilling, salmon can be prepared in so many ways and is too good to be missed! Pair it with your favourite sides for a complete post-workout meal and your body will thank you for sure!
Have an upcoming run to ace? Start by making sure you know what to do before and after a race to have a better running experience. Need the right gears to get started? Choose from a huge variation at Amnig.