Guest Post by Jessica Kuepfer
As spring marathons loom, runners take to the roads, trails and treadmills to log miles, do hill workouts and prep for a PR. But one part of running that is either the best, or the worst depending on which way you look at it, is something that I have heard affectionately coined “runger.” It’s the deep-pitted, stomach-rumbling hunger that can only come from a long day of training.
I have made many mistakes in my running career, and post-workout nutrition has been one of them. It is easy to neglect proper nutrition after a hard training session. There are so many other factors to think about, but if neglected, improper nutrition or waiting too long to eat, can only lengthen your recovery time.
If you eat a healthy snack 15-30 minutes post workout, you should be recovered within 24 hours. If you wait 60 minutes or more, you are looking at 48 hours and if you wait two or more hours? You will not be fully recovered until the 72 hour mark. Talk about motivation to refuel!
I have often heard the complaint from runners that they are not hungry immediately after a hard run and that is fair. I have found that the 3 snacks listed below are very easy to eat and digest post-run, meaning you can start the recovery process as soon as possible. I’ve also found it’s best to keep things simple post-workout so each snack can be made with just 2 ingredients.
1. Protein Shake
This is number one for a reason. I suggest this for anyone who is having a hard time eating solid food post-workout. It’s a fast and easy option and tastes delicious. I like to take a shake with me to training or races so I can I have it as soon after as possible. For a basic yet nutritious smoothie, try 1 cup of almond milk mixed with 1 scoop of North Coast Naturals 100% Iso-Protein in either Chocolate or Vanilla Flavour.
It’s quick and easy to prepare and you know you’re refuelling your body with a good balance of carbohydrates and protein. For added nutrition and healthy fats, try a scoop of almond butter or North Coast Naturals Hemp Seeds.
2. Sweet Potato and Protein Powder
This one sounds a little crazy, but hear me out. I cook a sweet potato in the oven until it is soft, in my oven it takes 45 minutes at 350 degrees. Once it’s done I mash it and add a scoop of North Coast Naturals 100% Iso-Protein in Vanilla Flavour. It’s a delicious and unusual post-workout snack with a great balance of carbs and protein for optimal recovery.
3. Apple with Nut Butter
I love this snack. Cut the apple in half and hollow out the centre. Fill it with nut butter of your choice such as all-natural peanut butter, almond or cashew butter. Feel free to top with granola, dark chocolate chips or dried fruit if you want to make it a treat.
Now go forth and have some fabulous workouts knowing that you have some delicious refueling waiting for you at the end of those tempo workouts and long runs!
Jessica is an avid runner, racer and latte lover with a passion for the ultra distances. She is a fitness instructor, leading learn to run, climbing and cycling clinics. She also is passionate about advocating for healthy body image in women and uses her sister’s decade-long struggle with anorexia as way to raise awareness for healthy nutrition in athletes. You can learn more on her blog: lacesandlattes.com