5 Favorite Ways to Refuel After a Run

Now that I'm back to "real" running again, it's time to also get back on track with eating. Not that I consider what I've been doing all summer as "fake" running, but when I'm not training for anything, I tend to slack off in all areas, including the nutrition department. Let's just say there's been more wine, more chocolate, and more ice cream consumed this summer than I care to admit. My husband doesn't realize that I have 2 boyfriends and their names are Ben and Jerry. Karamel Sutra, anyone?

Sounds naughty, doesn't it? I've been bad and it's time to behave. Too much food and treats make too much Wendy.

I do love me some good food, and you know that I don't like to deprive myself of anything. But with everything in life, I practice moderation. There will always be chocolate, wine, and ice cream in my life. I just need to exert a little self-control and make the right choices. Today's Friday Five theme is all about food and drink, and I wanted to share what works for me when I'm training.

Obviously, I'm no expert, but after 25 years of running including coming back from 2 pregnancies, a surgery, and time off for injuries, I've done a pretty good job of maintaining my weight and staying fit. It's been an interesting journey, particularly since I started strength training with Becky. My diet has shifted dramatically and my performance has improved as well. When I was younger, my diet was higher in carbs. Pastas, breads, cereals--those were my staples. It's interesting to look back on that because the conventional wisdom of the time was to EAT ALL THE CARBS. I don't think I was doing myself any favors. I used to crash and burn during races, and I do think it has a lot to do with eating so many simple carbohydrates. Carb loading does not work for me.

Now my diet is much heavier in protein. Once I started focusing more on strength training, I started to crave protein containing foods. It's almost as if my body was telling me what to do. It probably was telling me to eat more protein, because strength training increases muscle protein synthesis. The other interesting thing I've learned over the past couple of years is that older athletes do need a diet higher in protein since we lose muscle mass faster than younger athletes.

What about recovery? What is the source of fuel for recovery after a run? Who are you calling older?

I'm still in the protein camp. One of my favorite go-tos after a run or a strength session are eggs. I love eggs, and I eat omelets several days/week for lunch. The great thing about omelets, besides the amount of protein you get from eggs, is the variety of ingredients you can put in your omelets. Sometimes I just put in cheese. But this summer, we had so many fresh tomatoes from our garden that I loaded my omelets up with those. So many omelet options, so little time. And yes, I eat the yolks.

Looks like I have man hands in this picture.

Smoothies are another favorite option at my house. Not just me, but my sons love smoothies. I make a variety of smoothies but I always try to throw some protein in them, usually in the form of yogurt or kefir. This summer, I convinced my youngest son that the smoothies would help his broken leg heal faster, and soon enough, he was making his own creations. Nothing warms a mom's heart more than a teenager asking for more spinach or turmeric!

Meat is another great source of protein, and chicken is a big staple at my house. Not everyone is happy with all the chicken I serve. I get a lot of push back from the men I live with because they love beef. I can't eat much beef--it does not like me at all. Let's just say I don't like to be stopping on the run.... Anyways, I've become quite creative with my meal planning to get chicken on the menu and make everyone happy. But on hamburger night at our house, I have turkey burgers instead. When we order from the BBQ restaurant where my oldest son works, I get pulled pork without a bun. I don't even miss it.

Do you get hungry mid-morning at work? I do. Instead of snacking on all the junk they have in the break room--coffee cakes and donuts--I bring yogurt in my lunch. My absolute favorite is Siggi's--it's very low in sugar--but if that's not available, I like greek yogurt, which is also lower in sugar. A lot of yogurt brands are loaded with sugar, so make sure you read the labels before you buy.

source: giphy

I do like to keep it real, and there are times when I just want need chocolate. I always have some chocolate protein drinks on hand for those days. A research study found that chocolate milk has the best protein to carbohydrate ratio for recovery. If you can't drink milk, chocolate soy milk is a good substitute. Both drinks are much cheaper than protein drinks!

I can't write about favorite recovery foods without writing about beer. You all know I love a good beer after a tough race. For recovery, it's a solely a treat. Beer doesn't contain as many carbs or electrolytes as you might think, and there's no protein. Like I said above, everything in moderation. Because, beer. It tastes so good after a long hot run.

source: giphy.com

There's nothing here about supplements. I don't use them. I would not be opposed to adding protein powder to my smoothies but I just can't get my head around the cost when I have food sources that provide the same thing. I've had pretty good success with my regimen of real food. That's what my body wants. I've learned to listen to my body. Because if my body is happy, then I'm happy.

What is your favorite recovery food? Or fuel? Do you use supplements to recover?

Check out all the other posts linking up with the DC Trifecta: Courtney, Mar, and Cynthia!

I'm also linking up with Marcia, Erika, and Patti this week for Tuesdays on the Run--the topic is post-race rituals or rewards! Yep...

Disclaimer: I am no expert on the subject of nutrition. I'm just sharing here what works for me. All opinions are my own unless cited otherwise.