Five delicious post run recovery meals

post run recovery meals

After a long and sweaty run, your body requires proper nutrition to aid in recovery: post run recovery meals can be delicious as well as essential.

The meal choices you make after a run are crucial as they help replenish energy levels and repair damaged tissue. It is vital to choose foods that are rich in protein, carbohydrates, and healthy fats that aid in muscle recovery and growth.

Here are five delicious post-run recovery meals:

1. Veggie Power Bowl 

This power bowl includes a good mix of protein, carbohydrates and healthy fats. To begin, cook a quinoa, add a couple of boiled eggs and roasted vegetables of your choice – broccoli, onion, sweet potato, peppers, aubergine, courgette, mushroom etc. Finally, add chopped avocado, cherry tomatoes (you could even add these to the roasted vegetables for the final ten minutes) and a drizzle of olive oil. Meat-eaters could add a grilled chicken breast to this meal for extra protein.

2. Tofu Scramble

For a vegan-friendly option, tofu scramble is a fantastic choice. To prepare, sauté onions, bell peppers, tomatoes, and spinach in a pan. Add crumbled firm tofu, turmeric, and nutritional yeast. Season with a little salt and freshly ground pepper. Mix until the tofu is cooked through. Serve with homemade sweet potato fries or wholegrain toast.

3. Eggs and Avocado Toast 

Eggs are an excellent source of protein, vitamins, and minerals, which aid in muscle recovery and growth. To make this meal, toast whole grain bread and top with mashed avocado and sliced boiled or scrambled eggs. Sprinkle roasted pumpkin seeds for a nice crunch. Alternatively, radish is a nice, but unusual, addition. Meat-eaters might be tempted to add bacon to this dish, but this should be avoided as inevitably you will feel even thirstier. Post-run dehydration could be worsened without sufficient water intake.

4. Grilled Chicken with Rice and Beans

Grilled chicken is a great source of protein and, when combined with rice and beans, is an excellent source of post-workout carbohydrates. Serve grilled chicken over a bed of brown rice and mixed beans, seasoned with paprika, cumin, and garlic. We love the mixture of basmati and wild rice we buy from Morrisons.

5. Sweet Potato and Black Bean Chilli 

This comforting meal is perfect to have post-run. The combination of sweet potatoes and black beans is hearty and flavourful, and both are excellent sources of carbohydrates and protein respectively. In a pot, sauté onions, bell peppers and a couple of garlic cloves. Add in canned black beans, canned tomatoes, and cooked sweet potatoes. Season with chilli powder, cumin, and coriander, then let it simmer. Serve with a dollop of Greek yoghurt or sour cream.

Post run recovery meals should be well-balanced, rich in nutrients and delicious! The meals listed above are all excellent choices that will support muscle recovery, boost energy, and make you feel satisfied. Remember to hydrate thoroughly after your run, and never skip the postrun fuel, however tempting it may be!

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