Morning Run is a challenge. People who run every morning are aware of the fact that it consumes a lot of strength and energy. Not only does it burn a whole lot of calories, but it also leaves you breathless and exhausted. And, even though it is a great thing to go for a morning run every day, people are often confused about what they should eat after a run. If this sounds like your story, then we are here to help.
In this post, we are going to give you some really delicious and unique ideas that will add life to your breakfast and help you stay active and pumped up for the day after a morning run.
When you work hard, or simply after a morning run you feel like you deserve to be good to yourself. It’s true of a laborer who’s sweated it out for his paycheck and finally reaches the weekend. Similarly it’s the case with an athlete who passes the finish line exhilarated but depleted. And it’s true of your average runner who has the discipline and fortitude to put his/her body in motion to reach a personal goal and stay in shape.
But while being good to yourself and also treating yourself for something better for instance – consider an onion rings and a cheeseburger too, we know these are two completely different things. Sure, or something sugar-filled or batter-fried may seem absolutely fine, but for our intentions, we’re discussing foods that are tasty but nutritionally beneficial.
So, yeah, you got to be good to yourself. You also have to make sure that you’re getting the maximum out of your workout by replenishing yourself correctly. And well, yes taste is not a small factor, either. With keeping all those things in mind, here are few tasty and effective foods to eat after morning run.
Carbohydrates have quite a bad reputation, but not among those who run. Every runner/athlete has to eat enough carbs to fuel their energy. One of the best and healthy sources of carbs, in this case, would be bananas. You can always make a healthy banana shake instead of eating the fruit alone. Take some non-fat milk, bananas and strawberries. Mix all the ingredients in your blender and let it churn for two minutes approximately. Add some lemon juice for zest. Your banana breakfast is good to go.
Benefit: The banana contains a unique mixture of vitamins, minerals and carbohydrates that boosts the endurance among athletes
A banana is something you got to look after morning run and hence an optimal pre-run snack because it is very light weight and easy to carry, doesn’t require any sort utensils and can be eaten quickly anywhere. As Bananas are rich in potassium and carbohydrates, an electrolyte lost during heavy sweating. According to a study issued in the May 2012, that is the issue of “PLOS ONE,” before exercise if you eat bananas then exercise performance and maintained blood glucose levels are observed similar to a commercial sports drink. However, bananas also have more antioxidants and nutrients like vitamin B-6 and are basically a more cost-effective resource than the sports drink.
Oatmeal is an ideal dish for runners. It contains protein, fiber and carbohydrates in abundance. The fiber will make you feel full, so you won’t feel like binging. But, if you find the taste of oatmeal too bland, add any fruit of your choice to make it more tasty and edible. One of the plus points of oatmeal is that it reduces bad cholesterol.
Benefit: Oats contain fiber that helps in reducing the high levels of cholesterol
Elite ultra-marathoner Michael Wardian has no special powers, although he holds the Guinness World Record for fastest marathon run as a superhero (Spiderman). He has to refuel like the rest of us. When he’s extremely hungry, he reaches for oatmeal
Oatmeal is a great after morning run food because it contains carbohydrates, protein and fiber. Fiber makes you feel full so you don’t risk over-indulging. Sound a little bland? Top it with a fruit of your choice to make it both healthy and tasty. An added benefit — the fiber in oatmeal has been shown to reduce bad cholesterol
Chicken breasts are very low in calories and are considered to be one the healthiest meat options for any meal of the day. They can be cooked with ease and taste delicious when cooked with all the right spices. The chicken should be cooked before you go for your run. So, once you are back from the morning run, you can simply warm it again and eat it. As suggested earlier, breakfast is an important meal and should be the heaviest one. We suggest that you cook chicken breast with brown rice. It will keep you satiated for a very long time.
Benefit: Chicken contains selenium that cuts down the risk of arthritis during the later stages of life
When it comes to seafood, there cannot be a better alternative to salmon. Filled with omega-3 fatty acids and antioxidants, salmon will enable your body to recover quickly. You can cook salmon fillets with a baked potato and some boiled vegetables. Add a little olive oil for some more health benefits. If you would like to try a couple of expert recommendations, cook salmon fillets with brown rice, asparagus or whole grain pasta. It will keep you charged for a long time.
Salmon fish is the largest selling fish in the world and emerges as a best alternative to seafood. As mentioned earlier Salmon fish is also an excellent source of protein, omega 3 fatty acids and other natural antioxidants which can easily recover your fats which are lost during morning run. You can intake salmon fillets with some boiled vegetables and a baked potato followed by adding small amount of olive oil to it so as to attain maximum health benefits from it. Salmon fish is also very effective in improving the brain function of its regular consumer so it is great food past run.
Benefit: Salmon improves the brain function and decreases the rate of cognitive decline among older people
Fruits are sweet, juicy, and a great source of vitamins. Eating fruits morning running in the morning can be great for your health. We suggest you to eat oranges, apples, blackberries and grapefruit. They contain antioxidants and are perfect for a healthy breakfast
Salads made from sweet and juicy fruits like apples, oranges, grapefruit and blackberries are very beneficial in improving the stamina and maintaining fitness level of regular runner and athletes. Even though you are a runner or not this is something you should add up consumption of this healthy fruit salad in your breakfast post run as it will surely improve your endurance along with balancing your blood pressure properly. The antioxidants and fibers present in healthy fruit salad also improves the heart health of its consumer
Benefit: Fruits like grapes and kiwis contain antioxidants and fiber that maintain a healthy blood pressure and improve the heart health
Consumption of green leafy vegetables which are rich in iron and vitamins are very healthy for the daily morning time runners as it gives strength to their body and build leaner muscles. Vegetables like carrots, spinach leaves etc can be taken in the form of sandwich or even salads during breakfast time along with few boiled eggs to regain healthy and toned muscles. Other vegetables like celery can also be in-taken in breakfast if you’re suffering from high blood pressure issue.
Eating vegetables is also a healthy idea to kickstart your day. They contain antioxidants, protein, vitamins and minerals that will strengthen your body, help you build leaner muscles and boost your immunity as well. If you want to stir fry, we suggest that you try spinach leaves, lettuce, broccoli and carrots. If you want a sandwich instead, have a cucumber and tomato sandwich. You can also include a boiled egg for added protein.
Benefit: Eating vegetables like celery can lower the blood pressure and consuming Brussels sprouts can ward off cancer cells
Almonds are excellent sources of antioxidants and are known to lower cholesterol, especially if eaten on a regular basis. Almonds are also runners’ favorites. But obviously, you cannot have just almonds for breakfast morning running. We suggest that you add it to your bowl of cornflakes or some healthy milkshake. If you are up for something heavy, add it to your bowl of cooked pasta.
Benefit: Almonds are good for your skin. Not just that, they ward off all life-threatening diseases with a constant supply of vitamins and minerals
Well if you are looking for something delicious and yet effective post run supplements then Greek yogurt is a delicious snack for all athletes. If you are running for 45 minutes or an hour, we suggest you have some Greek yogurt. It is packed with protein and should be eaten with fruits and some almonds for extra taste.
Benefit: Greek yogurt contains protein that helps in building lean muscles and boosting the metabolic rate that helps you burn more calories.
So how did you like this post? What do you like to eat after exercising? Does it match with any of the items listed in this article? Let us know by leaving a comment below. These are few food supplements after a run to regain your energy. Follow these foods properly for better result.