It’s no secret that exercising is good for our body and mind. If you are a fitness freak you would know what I mean, and if you are a lazy bum I’m sure you would too, once you gather some courage and start exercising.
Morning run plays an important part in the fitness plans. It keeps your blood pressure in check, it helps you sleep better, it is a great stress reliever and the list goes on and on. Honestly, there’s no disadvantage of a morning run, yea ok! leaving the comfort of your cozy bed is one, but trust me, that’s the only disadvantage and the advantages are countless.
Exercise and Nutrition- Together Forever
However, exercise and nutrition go hand in hand. To gain the maximum benefit you need to pay attention to the nutrition that your body gets before and after the workout. If you are on a short regime, say 45 to 60 minutes, there’s no harm in hitting the road empty stomach, but if it’s a long duration and strenuous workout pre-workout fuel gets essential.
We shall focus on the pre-run meal plan later, let’s focus on the post-run nutrition only for the time being.
Why is Nutrition Important?
When we exercise our body tends to get exhausted and dehydrated, the muscle tissues get damaged and the energy levels deplete. Proper replenishment kick starts the recovery process. So it becomes critical to have healthy food after any exercise. The first and foremost thing to keep in mind is to stay hydrated. Fluids regulate body temperature, adequately lubricate the joints, and prevents inflammation by flushing out the damaged cells. Along with optimum hydration, the body needs a good combination of carbohydrates and protein-rich diet. Carbohydrates help in restoring the energy and proteins start the repair work of the damaged tissues.
Here’s a list of 8 foods which are highly recommended after a workout:
Bananas are rich in carbs and low in saturated fat, cholesterol, and sodium, they also contain several vitamins, minerals, and antioxidants. Carbs are essential in restoring the body’s energy after the workout, this makes banana a healthy snack after your run. Although eating too many bananas is not recommended, have it in combination with other protein-rich foods for maximum benefits.
2. Fruit Salad
We all know how important fruits are for us in order to be healthy, we’ve been told this since our childhood and there’s a good enough reason behind this. All the fruits are rich in some vitamins or other, so having a bowl of freshly cut fruit salad is a good idea to kick-start the replenishing of vitamins and essential nutrients. Fruits like kiwis and strawberries are a great source of Vitamin C and antioxidants. On the other hand, raspberries are a great source of fiber and help in regulating blood sugar and lowering cholesterol.
Vegetables are an excellent source of proteins, vitamins, minerals, and antioxidants. They strengthen the body and boosts the immune system. Vegetables like spinach, broccoli, and kale are an excellent source of calcium, which helps in keeping our teeth and bones strong. Mushrooms are rich in Vitamin D whereas sweet potato and cantaloupe are rich in vitamin A. So stir-fry your freshly cut veggies, make a sandwich or a burger with loads of veggies and gobble away the goodness.
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4. Chicken Breast
Chicken is a great source of protein and is rich in all nine essential amino acids. Skinless white meat chicken breast is very low in fat and calories- making it a healthy food choice for people who want to lose weight. The protein content helps in repairing and building the muscle tissues.
Tip- Don’t go bonkers over it and keep the portion small.
5. Greek Yogurt
Greek yogurt is packed with protein and is rich in calcium, potassium, zinc, and vitamins B6 and B12. It’s easily digestible and is very effective in initiating the rebuilding process of the broken-down muscle fibers.
Vitamin E, found in abundance in almonds, helps to boost the immunity and acts as a powerful antioxidant. Thus, having a handful of soaked almonds along with your breakfast helps in fighting any inflammation that might be caused in the body after running your miles.
All kind of beans are rich in protein, iron, and magnesium. Magnesium is essential for over 300 biochemical reactions in the body. It helps to maintain normal nerve and muscle function and keeps the immune system healthy. It also plays an important role in the production of energy and protein. These properties make beans family a winner. Have a bowl of roasted chickpeas in breakfast to bounce back after a strenuous run.
For people having issues with gluten, quinoa seems to be a wonderful choice. Its rich in carbohydrates and proteins and is easily digestible. Another advantage of quinoa is that it can also be had as a pre-run fuel. Perfect balance of nutrients makes this suitable for runners.
Lastly, these are not the only healthy foods that you can have, there are numerous other options available, you just need to figure out what works best for you.
Author Bio/Credentials: Sara O Brown is a working mom, lives with her dentist husband and her adorable dog, Casper. She is passionate about traveling and cooking. A foodie by heart, she is fond of great food and delicious recipes. A big fan of Tesco recipes & food stories-https://www.tesco.sg/food-love-stories