Eating the right amount of protein and carbohydrates immediately after exercise can support protein synthesis and carbohydrate replenishment. As a general guide, athletes should consume 1-2 of the following snacks after exercise, each of which provides 50g of carbohydrate and 10g of protein:
- 250-350ml of milkshake or fruit smoothie
- 2 x 150g tubs of low-fat yoghurt
- Bowl of breakfast cereal and milk
- 150g tub of yoghurt topped with a sprinkle of breakfast cereal
- 250g tin of baked beans or spaghetti plus 2 slices of bread
- 1 sandwich including cheese/meat/chicken in filling plus one piece of fruit
- 1 tub of yoghurt and a cereal bar
- 2 crumpets with a thick spread of peanut butter
- 250g (large) baked potato with cottage cheese or grated cheese filling
- Pot low-fat yoghurt + banana
- Breakfast bar + low-fat flavoured milk
- Ham/turkey/tuna sandwich
- Fig rolls/Jaffa cakes + yoghurt drink
- Dinner based on a starchy carbohydrate food, e.g. spaghetti bolognese, tuna pasta or a chicken and rice dish
If you feel like you can’t stomach solid food immediately after a run, try drinking some chocolate milk. Chocolate milk provides plenty of protein, carbohydrates and B vitamins.
And don’t forget to rehydrate with water or a sports drink after your run!
