Post-Long Run Recovery

In response to your question about recovering from a long run...

I put in a 20-22 mile long run every weekend. I start eating and drinking within ~5 minutes after finishing the run (after stretching).

BEVERAGE:

I drink as much water as necessary to quench my thirst. I usually drink a full glass before eating anything, then drink a few gulps while eating.

FOOD:

(within 30 minutes)

My first priority is to work on replacing glycogen stores. I start off with some fruit, usually a large pear or a couple bananas. Then I'll have either a bowl of oatmeal or Grape Nuts for the carbs & protein.

(after 30 minutes)

Now I make sure to take in an adequate amount of calories. I'll go through 2-3 peanut butter & jelly sandwiches. Then I eat either a bowl of pasta or a rice dish. After that, I enjoy a 6 oz. container of low-fat yogurt.

Thanks for your post. This is helpful and interesting. I tend to eat large amounts within 20-30 minutes and this throws off my eating habits for the rest of the day and subsesquently I have had much difficulty maintaining a consistently healthy diet. My body always seems to break down when I run more than an hour and a half or so....hoping I'll be able to change this.

Anyone else?

First of all, congrats on increasing your long run mileage! It can be tough at first but once you figure out what works for you, longer rungs can have a huge positive impact on your overall fitness.

As for post-run nutrition, here's what I would suggest. I personally am never that hungry immediately after a long, intense effort. So usually within the first 30 minutes (while I'm stretching, hanging out with running partners, etc.) I'll just consume water, gatorade and/or propel, and a Clif or Luna bar (most flavors are pretty tasty and I always stash a few in my car for situations such as this).

Within the next hour or so (which is usually how long it takes my appetite to return in full force) I have more of a meal. Typically my long runs are on weekends and one of my favorite things to do after is to eat a big breakfast. My faves are whole grain pancakes and scrambled eggs, or maybe a bagel from Panera or Einstein's and some all-natural peanut butter instead of the pancakes. Lots of simple and complex carbs, protein and fiber to help your body recover. And breakfast foods=tasty.

That's just my suggestions...I hope they're helpful! Good luck!

I'm a female runner whose weekend long run is 15-18 miles, and I think it's important to pay attention to your body and not assume that you'll need to eat a lot before or after runs. I found that when I ramped up from 8-10 mile long runs to 13-15 mile runs, I expected that I would be starving afterward and tended to eat a big meal (a pizza, steak and eggs) but it made me kind of sick. Especially as my body got used to the longer runs, like Another Chick I found that I wasn't that hungry afterward and a gatorade and a moderate meal, plus lots of snacking through the day, worked best. (And I can't eat before runs, so I do the long runs off of a latte.) What matters most to me is eating a substantial meal the night before the run - I lose steam fast otherwise. Anyway, it's easy to overcompensate and overeat especially as you push yourself to a new level. Just pay attention to what your body tells you. good luck and enjoy the additional mileage!

Thanks for all the responses. Downtown runner, I did the same thing when I first experimented with a longer long run - I assumed I needed to eat a lot more and would head straight for the waffles, pancakes, eggs, etc. etc. I think I will try sticking to something simple and smaller right after running and see how this works out.

I usually have a cliff bar & coffee 45mins before.

I usually don't feel that hungry right after a long run b/w 18 - 22M. However, I drink chocalate milk ASAP. Then in an hour or two I am hungry for real food. And I eat a normal meal, maybe even smaller then usual.

Actually I do this routine for just about every run when possible.

Have a nice breakfast, then have a stud give you pleasure, then take a long nap, then return the favor to stud friend.

I am a triathlete who trains 20-30 hours per week. This has forced me to become an expert on post exercise nutrition uptake. If you can only remember one thing about nutrition for endurance athletes, it is this. If you don't take in enough carbohydrates during and after your workouts, you will induce muscular damage which will result in decreased performance and that nebulous concept we refer to as "overtraining". This applies especially to running because of the weight impact. Bring on the carbs baby! Oatmeal, bread, bananas, jam, honey, powerbars. Suck it all in. When you train very hard, you can't think about your weight, especially if you have an obsessive personality.

I really can't answer your questions unless you post some provocative pictures. Sorry.

I wouldn't listen to tri-guys. the chicks are fatties - great thread - and the men don't compete against kenyans.

Distance runners should look like skeltons w/ condoms pulled over them.