You’ve nailed your long run or ride and are confident you’re one step closer to your race performance goal right? Not so fast. To maximise the training benefits pay attention to what you eat afterwards particularly if you’re a midlife woman
So what should I eat?
The three key components to think about are carbs, protein and fluids.
- Carbohydrates are vital in replenishing glycogen stores that will have become depleted during your run or ride
- Protein helps to repair micro tears and builds muscle
- Fluids and additional electrolytes will restore minerals lost through sweat and support rehydration
Scientific advice often recommends consuming food with a 3:1 carbs to protein ratio in the magic time window of 45 minutes post session. Or in specific terms, consume 1.2 grams of carbs per kg of bodyweight/0.4 grams of protein per kg of bodyweight.
But who has time to figure out exact ratios, and to weigh out the grams and tot up the macros when you’ve normally got a million and one other things to do, right? (well, unless you hire one of our nutritionists!).
So here’s a few of our recommendations to give you some ideas.
Avocado on Wholegrain Toast
Not just the breakfast of hipsters everywhere, it provides healthy fats and vitamin E from the avocado to help fight off inflammation and carbs from the toast. Quick, simple and usually available at a post run or ride cafe near you or quick to do at home.
Sprinkle with pumpkin seeds or top with an egg or scrambled tofu for that much needed protein hit.
Greek Yoghurt, Banana, Berries
Greek yoghurt is packed full of high quality protein including branched chain amino acids that will help to build muscle and reduce muscle fatigue. You’ll get classic carbs and potassium from the trusty banana plus antioxidants to fight free radicals from the berries.
Sweet Potato, Nut Butter and Cinnamon
Don’t knock it until you’ve tried it. Carb rich sweet potatoes will top up depleted glycogen stores but are also rich in potassium to replenish electrolytes. Add nut butter, for protein and a sprinkle of cinnamon to fight inflammation.
Smoothies are a great option if you don’t feel immediately hungry following your run or ride. Easy to sip on as you stretch (another important component of effective recovery!). Pack in a mix of veggies/fruit that you like the taste of, add in some protein (nut butter/yoghurt/protein powder) plus a bit of ginger to aid digestion and fight inflammation. Try our Breakfast Cherry Smoothie recipe.
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