Carbohydrates and protein are essential to post-run recovery meals. Carbs provide energy, replenish lost glycogen stores (our primary source of energy during a run), and control hunger levels. Protein helps repair and rebuild muscles and assists with the uptake of carbohydrates to metabolize faster. Making sure you have a good protein and carbohydrate meal post-run will optimize your recovery needs. In addition, you will set yourself up for success later on so you’re not starving a few hours afterwards. Here are some delicious and healthy recovery meals you can try after your next run — and they’re simple enough to prepare quickly, too!
Avocado Toast with Eggs and Tomatoes
Avocados are loaded with fiber to fill you up, while eggs are a great source of protein and the toast has the carbs you need for refueling. Sprinkle with a little salt to replenish your sodium.
Bean and Cheese Tacos
Beans are magical because they have both carbohydrates and protein. They’re also loaded with fiber! Cheese provides extra protein and tortillas give you more carbs. Top the tacos with salsa and lettuce to get your veggies in.
Greek Yogurt Parfait
Enjoying a morning run? End it with a protein-packed Greek yogurt parfait. Add antioxidant-rich berries, granola, and chia seeds. Chia seeds have fiber, omega-3s, and protein. Omega-3s have been suggested to reduce inflammation which can also assist with recovery.
This bowl has many ingredient options for amazing repair and recovery. Include quinoa (provides both carbs and protein), chicken or tofu (protein), walnuts (omega-3s and protein), and roasted vegetables like bell peppers, zucchini, carrots, mushrooms, and any other veggie that sounds good to you. The more colors of veggies, the merrier you will be. Dress the nourish bowl with your favorite salad dressing.
Enjoy an omega-3-packed sushi roll that has salmon, avocado, rice, and other love inside. You can pair the roll with a seaweed salad for more antioxidants and fiber.
Baked Salmon with Sweet Potatoes and Brussels Sprouts
This meal is a winner from the protein and omega-3s provided by the salmon to the fiber, carbs, and antioxidants provided by the sweet potatoes. Brussels sprouts seal the deal with their flavor, fiber, and vitamin content.
Chicken with Lentils and Peppers
Chicken is a great protein source, and pairing it with lentils provides even more protein. The lentils are loaded with fiber and carbs, too. Adding in bell peppers gives extra flavor and vitamins to nourish your recovery. You can enjoy this dish with other veggies, such as carrots, zucchini, celery, and cauliflower.