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7 tips for safe and healthy running [slideshow]
7. Recovery foods
In an article for Runner’s World, Pamela Nisevich Bede, M.S., R.D., wrote, “… research began to uncover that a blend of carbohydrates and protein, in a ratio of four grams of carbohydrate to one gram of protein, was effective in promoting muscle recovery following endurance exercise.”
A run that lasts an hour or more taxes your body in such a way that you need to give it carbohydrates and protein in a particular proportion — ideally, a 4-to-1 ratio of carbs to protein — that will maximize immune function while restoring energy and rebuilding your muscles better than before.
Some nutritious foods to consider after your run are chocolate milk, an avocado, walnuts, oatmeal, Greek yogurt and hummus. Or you could try a chocolate banana smoothie.
