When it’s time to have a proper meal, which Signe recommends you leave till around an hour to three hours after finishing your race, you need to fill up on a meal heavy in carbohydrates, protein and healthy fats.
Before and after a run, Signe advises you to eat simple carbohydrates such as bananas, rice or corn cakes, pasta, rice, cereal, dried fruits and potatoes.
In between runs, when you’ve already been for a run and plan to go for another, you need to eat complex carbohydrates for energy such as rye bread, whole grain bread, quinoa, barley, root vegetables, lentils and beans.
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Protein prevents muscle breakdown and optimises recovery and should be eaten pre and post-run.
Examples of protein to eat before and after a run are eggs, fish, poultry, tofu, low-fat Greek yoghurt, low-fat cottage cheese.
If you’re not sure what good fat is, stick to avocado, salmon, nuts, seeds and olive oil.
Source: Daily Express | Diet
