*Running Crew* Post Run Recovery meals/supps?

Discussion in 'Fitness & Nutrition' started by Juggaman, Apr 7, 2010.

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  1. Juggaman

    Juggaman OT Supporter

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    What do you guys eat/drink/etc. after a run? I've been running ~2.5 miles several times a week and was curious if there are any good supplements out there for recovery? Right now, I just drink some water and eat a banana...and sometimes a protein shake. Any help is appreciated.
     
  2. lexsynergy

    lexsynergy Active Member

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    good question...i ran 5 miles like an idiot on sunday, and i'm still sore
     
  3. Juggaman

    Juggaman OT Supporter

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    I'm working to get up to 3-5 miles, but not quite there. I've noticed that my legs are staying more sore for longer though. :hsd:
     
  4. jehan60188

    jehan60188 New Member

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    the banana helps restore potassium, but something specifically designed for the purpose of restoring electrolytes would be more effective. I usually have a swig of strong black tea mixed with gatorade powder; and some protein of course (tuna, chicken, powder + water, eggs, etc).

    some people say you can stretch to prevent/relieve soreness/injury; after noob-soreness, you probably won't notice much difference.

    have carbs regularly to keep muscle glycogen up (necessary for endurance activities)
     
  5. who_me_said_i

    who_me_said_i OT Supporter

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  6. OT Addict

    OT Addict New Member

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    I've been running 4-5 miles about 3-4x a week.

    I actually just got back from a rainy run and am eating my typical post run meal now (I always run first thing after I wake up so the meals are breakfast-y):

    2 eggs - omega 3
    2 extra large egg whites

    1/2 cup rolled oats
    Fat free/sugar free natural vanilla yogurt
    Strawberries
    Coffee
    2 Cups of water
     
  7. synthetic

    synthetic New Member

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    maybe focus on the before the run part...dark choc before the run prevents lactic acid (the magnesium in it) build up im never sore even after running 13 miles..
     
  8. Juggaman

    Juggaman OT Supporter

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    Its mostly my calves. I tend to not do a good amount of stretching after running.

    Also, does anyone run first thing in the morning? What do you eat for energy before running?
     
  9. PcH

    PcH Guest

    stretch before and after every time
     
  10. PcH

    PcH Guest

    dynamic before

    static after
     
  11. Blade

    Blade Time to swolercize

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    what, no 40 sets of 10 second jogs?
     
  12. Juggaman

    Juggaman OT Supporter

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    Thank you. Stretched for about 10 minutes tonight. Legs feel good, just as if I ran for a few miles, but not SORE. :bowdown: Gonna keep this up. I usually just did a couple/few stretches. Not even close to what you listed.


    Sup my nga! :wavey:
     
  13. Blade

    Blade Time to swolercize

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    :hay:
     
  14. Spur

    Spur Boomer

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    Banana is kind of irrelevant after a run, being that you only lose a small amount of potassium through sweating. The body actually loses a high amount of sodium so think about replacing that instead.

    Drink a protein shake immediately after your run, exactly the same you would do if you were lifting. Debatable, but something like a 2:1 - 4:1 CHO to PRO ratio.
     
  15. Blade

    Blade Time to swolercize

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    you can debate this all you want, but, pop tarts and a shake are the best for PWO.
     
  16. Spur

    Spur Boomer

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    :rofl::bowdown:
     
  17. LinuxRacr

    LinuxRacr New Member

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    I've restarted my barefoot running again. My short-term goal is to get back up to 5k status before August. The only problem I have is that my calves are staying sore longer. I need to nail down some good muscle recovery food.

    Can someone give me cliffs of nutrition for this, since I know nothing of protein supplements yet?
     
  18. GTLifter

    GTLifter Banned

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    wrong...it's poptarts and pepsi...
     
  19. PcH

    PcH Guest

    RICE

    Are you running in barefoot type shoes? I've been running in barefoot type shoes for about 3 solid months and I randomly picked up real barefoot running and was able to do 3 miles just fine.
     
  20. milani

    milani "The best activities for your health are pumping a

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    Endurox R4 after your workout.... Gives you the correct PWO ratio for endurance exercise...
     
  21. LinuxRacr

    LinuxRacr New Member

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    Totally barefoot. I was up to 3 miles when I took a break from running due to life's demands. I'm just trying to find a way to minimize the recovery of sore muscles.
     
  22. friedrice

    friedrice New Member

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    What flavor do you like?
     
  23. milani

    milani "The best activities for your health are pumping a

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    Lemon lime
     
  24. friedrice

    friedrice New Member

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    Hope the lemon lime is not like Anal Explodes Lemon lime. That shit tastes like pure vomit
     
  25. milani

    milani "The best activities for your health are pumping a

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    It's ok.... KInda like l/l gatorade mixed with a vanilla protein shake...
     
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