16 февр. 2016 г. · I personally usually get a quick bite after a late run like a cookie or some fruit, and drink about half a litre of water with a little syrup in ...

10 мар. 2023 г. · Try to get 25-30 g protein and 60-90 g carbs after your run. Could be a protein shake and a small bowl of cereal or a pb&j as an example.

10 июл. 2024 г. · Breakfast: oats and banana · Snack: protein bar · Lunch: Thai curry with rice and chickpeas · Snack: apple and nuts · Dinner: 3 slices of bread with ...

2 сент. 2022 г. · Bananas! Easy on the go, easy on the stomach, great for recovery and cramp prevention. Pretty sure my running life would suffer without bananas!

25 июн. 2019 г. · Eat protein bar if you want to. You do not have to eat. You might have to adjust your macros for the next day.

1 мар. 2022 г. · Peanut butter, eggs, oats, maple syrup, nuts. Mix, bake, cool, cut, fridge. You need to refrigerate because no preservatives, and eating them ...

5 июн. 2022 г. · Something easy to metabolize with a decent glycemic load, like white rice within a half hour of ending your run replenishes glycogen stores better than waiting.

15 дек. 2021 г. · Consuming a carbohydrate-rich snack within 30 minutes after your workout will dramatically improve your recovery, decreasing muscle soreness so ...

1 мар. 2024 г. · My coach really emphasized that after a hard workout, it's important to get some carbs and protein in, ideally within 30-45 minutes after the run.

6 мая 2022 г. · I make oatmeal with banana the night before and then eat that with eggs/extra egg whites with a few corn tortillas and various toppings.