What You Should Eat After Different Types of Workouts
Want to build more muscle without putting on additional weight? Well, the food you eat after a workout may be just as important as your actual workout. What you eat, how quickly you eat it, and how much you eat are all important factors to consider when refueling after putting your body through rigorous exercise.
After a run
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What you should eat after a workout largely depends on what type of workout you’ve done. If you put in just a short, three-mile run, there isn't really a need to refuel since you haven't burned a ton of calories or put much stress on your muscles. However, if you're starved after this type of workout, eat something high in fiber, such as a whole wheat bagel or some dried figs.
After a longer run (more than an hour), you have a 30-minute window during which to get carbs back into your depleted muscles. Sports nutritionist Deborah Shulman, Ph.D., recommends dividing your weight in half to determine how many carbs you should be consuming. Energy bars and sports drinks are good to have on hand because they're quickly digested. Within an hour of this snack, you should eat a full meal containing both protein and carbs to restore your glycogen levels, which helps repair muscle.
Source: Runner's World