What should I eat after a vigorous run (4+ miles at 10mph) to help recovery and encourage muscle building? (please don't tell me to drink a protein shake)
What's wrong with a protein shake? I mix protein powder in orange juice. Right after running.
I usually eat meat and veggies or a tuna fish sandwich after work out. Depends on when and where I am. If it's in the morning, I'll have a smoothie (kefir and frozen fruit). It's in the late afternoon I usually eat dinner (beans, meat and veggies or V8 juice).
Ask Mary says you should have carbs right after workout. Most people here in this forum say you have protein. I have both.
peanut butter sandwich?
or a reagular balanced meal?
if its not mealtime and u just want a snack...then maybe yogurt, fruit, possible with some peanut butter or other protein?
mrsdagle,
I don't want a protein shake because I prefer to get nutrients from real food.
Cottage cheese is a good source of protein. Or a glass of milk.
If you are in training, you might want to take something like Endurox. it helps your muscles recover quickly. It is pretty expensive which is why i say you might only want to use it when you are training for a race or something.
Sarah G.
something with lots of protein & carbs. depends if you want a heavy meal, which makes me sleepy but i do my exercising around 8pm anyway. so i try to have a big dinner prepared when i come back so i dont have to wait too long. but in between i would have a protein shake just for convenience (i know you dont want that tho). but if you are looking for convenience, then take some nuts and banana/dried apricots. i try to eat some carbs with potassium in them. or as a treat peanut butter (natural of course) with banana or apple.
Bowl of cereal
Chocolate soymilk (or chocolate milk)
rice pudding
1/2 bagel w/PBJ (whole bagel for runs over 2 hours)
Banana and peanut butter
1/2 cup yogurt and 1/2 cup cottage cheese (or sub fruit for the yogurt)
Oatmeal made with milk
Luna Bar
Regular Meal
I do protein shakes often, especially with frozen fruit when it's hot out, but I never use the premade recovery products like Endurox/Recoverite unless I am on the road and know I can't get anything else.
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