eating things (three)

By ddfdss   10:55 PM   9 comments  

3 March 2017 // 9:30 A.M.

Okay I lied nutrition has gotta be a main post. After a workout, especially a distance one, eating (and eating right) is very important for your recovery - major plus! who doesn't like eating??? But eating the wrong things at the wrong time might pose some issues... this visual to the right is pretty much me after I run. although I may feel like eating actually my entire fridge, I need to find some self-control within myself somewhere...
                            

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post-run... what's going on??

I've learned that there are two windows of time that you should eat during. The first being 30 minutes directly after the run, and the second being 2-3 hours after the run.

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thirty minutes after

• consume around 100-300 calories
• the ratio between carbs and protein should be about 4:1
• this is something I found very interesting, because I always thought that you should consume protein as soon as you finish working out. It turns out that too much protein directly after a workout will slow the body's absorption of carbs. The little bit of protein (mixed with the carbs), however, allows the body to restore its muscle sugars and build amino acids.
• some foods that are good for this time frame:

• bananas w/ peanut butter 
• fried egg with spinach and fruit
• yogurt with fruit
• something I've made to eat directly after my run is spaghetti with a little bit of vegetable oil and some spinach, and then just milk with a small scoop of protein powder  àààààààààà

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two-three hours after

• consume 150+ calories
• eat a meal/snack that is higher in protein but still has a decent amount of (healthy) fats and carbs
• don't eat more calories than you actually need // the point of the food you eat in this time frame is to give your body the right combination of nutrients at the right time. In doing so, inflammation will decrease, muscle glycogen (sugars) will increase, and the muscle tissue that was damaged on the run will be repaired.
• examples of a food (actually a drink) for this meal:
• Protein shakes! **WARNING: REALLY GOOD RECIPE INCOMING CREATED BY MY MOTHER WITH MY OWN SPIN ON IT** (I also never measure anything out I kinda just guess so that's a thing. If you wanted to make this sorry; just find what works for you! I'll try to put some vague measurements down)

• spinach... a lot - I love spinach 'cause, no matter how much you put it, you won't even taste it! it just makes you look healthy (and be healthy)!
• chocolate raspberry greek yogurt^TM - I just use one whole self-serve cup of this 
• a banana
• whey chocolate protein powder from GNC - one scoop
• milk - maybe around a cup?? depends how thick you want it.
• a few ice cubes
• blueberries - preferably frozen
• cinnamon - I love cinnamon but you really don't have to put this one in
• the jawn looks like the pic to the right and it is freakin good

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wrapping it up

Carbohydrates are basic energy for your body, knew that. Protein helps rebuild the muscle fibers that you essentially tore apart when working out. I also hath been aware of that fact. MORE carbs than proteins right after the run *new info alert*

a quick way I get proteins is with chocolate protein powder by GNC. I always thought that protein powder was bad for you, but it really isn't. it doesn't give you ALL nine essential amino acids, but it gives you protein you need to rebuild the muscle fibers. I can get the other essential amino acids later in my day.

catcha guys next week with... who knows what?!

gotta blast.

creds to: https://runnersconnect.net/running-nutrition-articles/what-is-good-to-eat-after-a-run/