Granted, this week’s Runtalk might be a little late for those who completed London Marathon on Sunday. Who can blame them if they have since gorged on chips, curry and lager? Let’s be honest, they deserve it!
But, if you are still deep in training and looking for guidance on the perfect post-run food and drink, then read on. After a run, it’s important to replace carbohydrate stores depleted from your workout. These are your main fuel source and need topping up.
Of equal importance is protein to help repair – and grow – muscle tissue after your run. Try to snack within 30 minutes of your workout and take on board these nutrients to maximise recovery and gain the full benefits of your workout.
Here are five sumptuous and satisfying snacks to devour after you’ve logged the miles:
Chicken caesar sandwich – Flavoursome and full of goodness. Add parmesan shavings, crème fraiche, lemon juice and lettuce to really lift a chicken sandwich.
Quorn bolognese – A classic with a veggie twist and quick to rustle up. Make a huge pot and re-use. Besides, it’s even better the next day.
Greek yoghurt – Packed with protein, add some red berries and granola for a vitamin rich boost.
Peanut butter and banana on rice cakes – Peanut butter is a staple for endurance athletes. Quick, easy, tasty, protein-rich and crunchy – or smooth. Add bananas on a rice cake and ‘hey presto!’ a tasty gift for your tummy.
Sardines and crispbread – Only requires opening a tin, opening a packet and tucking in. No slaving over a hot stove for this quick and delicious snack.