What is the singular most important activity you should do after a run?

1. Stretch
2. Socialize with your fellow runners
3. Change out of your sweaty smelly running gear
4. Eat

It's not important to stretch after running. Stretching any time will do the trick. #2 and #3 are good for both your social life and running community. The winner is ............................ #4.

Eating is the most important post-run activity. Why? Carbohydrates that you ingest get broken down (metabolized) into glycogen which gets stored in your muscles. Running uses the glycogen that you’ve stored in your muscles as fuel. It is of primary importance to replace the glycogen that you've used up during running as soon as possible, so that you have adequate fuel for subsequent training runs.

How soon after running should you eat? Research concludes that within the first 45 minutes, muscles store glycogen at four times the normal absorption rate. According to noted researcher Dr. Owen Anderson: “Your window of opportunity is only about 15-45 minutes after the race (or run). After that, your body will go into “starvation mode” and will experience a rapid drop-off in ability to replenish the body. If you miss the window of opportunity your body is then unable to boost muscle glycogen levels, immune function will be impaired, muscles will breakdown further, metabolism will slow and fat catabolism (burning) will slow! That said, do yourself a favor and get in the food line early!”

How much should you eat for optimal glycogen replenishment? Current research indicates that you should aim for a minimum of 0.7 grams of carbohydrate per pound of body weight. For example, a 140 lb woman should consume a minimum of 98 grams of carbs within 45 minutes of finishing a run, the sooner the better.

You benefit from ingesting protein along with your carbs, as protein is required to repair and regenerate muscle that gets broken down during training. A 4:1 ratio of carbs to protein is appropriate. Therefore, our 140 lb woman should consume 25g of protein along with her 98g of carbs.

At first glance, consuming this amount of food may seem daunting. Don’t worry! With a bit of planning, it’s neither difficult nor expensive. What do 98 grams of carbs look like? Two cup of chocolate milk (58g of carbs, 16g of protein) and a bagel (40g) will give you about 98 grams of carbs, depending upon bagel size. Add two handfuls of nuts for additional protein (10g)......Bingo! Add some fresh or dried fruit and you’re over the top with plenty of room to spare.

Practical tip: If your finish line for your runs is not your home and it’s too warm outside to keep chocolate milk in your car, partially freeze the chocolate milk earlier in the day or the night before and let it thaw in your car while you run. Even big kids (at heart) like chocolate milk.

Eating wisely immediately after running will ensure that your muscles are ready for your next workout. This is a critical but often-missed component of nutrition that helps you reap the benefits of the time and effort that you spend on the roads, trails, treadmill or track.

By the way, please do change into a dry running top before eating. You’ll be more comfortable. Your family and friends will thank you.
 

The Roads Scholar trains and coaches runners in Toronto, Canada, primarily with Marathon Dynamics, a Toronto-based training organization. Incorporating the latest running-related research into his coaching and writing, he debunks many myths that are counterproductive to training, helping women of all ages increase their enjoyment and fulfillment of competitive, recreational running. 

 

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Tags: nutrition for runners, eating for running, eating for performance, runner's diet, training, glycogen, carbohydrates, eating after running, Roads Scholar