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Five foods to have on hand for post-run recovery snacking

Looking for easy post-run recovery snack options? Here are some ideas for runners after finishing a workout or training run.

Running foods recovery

Running foods recovery

It’s always good to have a cupboard full of post-run recovery food ready to go. Following training runs, it’s recommended that you eat within 30 minutes of finishing to help replenish the calories and nutrients burned while on the roads, on the treadmill or on the trails.

RELATED: Post-run recovery: More isn’t always better

The portion of food a runner is going to want to consume is going to depend on the intensity of your run, the length, conditions and temperature. Need a little inspiration? Here are five food options to consider for a quick, post-run recovery snack that’s sure to satisfy (or at least put a dent into) your hunger. Of course, it’s also important to re-hydrate, especially in the summer months.

Bananas

One of the more traditional post-run snacks for runners is bananas. The relatively cheap, simple and mess-free option has plenty of carbohydrates and is a source of vitamins. Unfortunately, the lifespan of a banana after you buy it in stores is relatively short. The fix: overripe bananas can still be used in smoothies, bread, or other recipes.

You may want to stock up on bananas as there have been studies suggesting that the fruit may be on their way out sooner than we thought.

RELATED: Cream of the crop: 10 powerfoods that every runner needs.

Lärabars

The gluten-free energy bar consisting of fruits and nuts comes in a variety of different flavours and is an ideal option for an on-the-go snack or for a quick bite as soon as you’ve returned from a run. Every flavour of Lärabar is made with nine or less ingredients and with no added sweetener. We’re particularly fond of the apple and peanut butter chocolate chip options.

The chocolate chips used in certain flavours are also vegan. Fortunately, because these bars are made with simple ingredients, runners can also get away with having a Lärabar a few hours before their run or race with no upset tummies to worry about.

Bagels

Bagels are about as simple as it gets when it comes to a post-run snack option. Add in some peanut butter or other spread for a bit of sweetness or keep it old fashioned and just have it plain. Keeping it simple post-run will leave your stomach feeling good, especially if you’re travelling and want to have food that you’re familiar with.

Here are facts about bagels that you may not have known.

Dried fruits and nuts

Running foods recovery
Photo: Gveret Tered via Wikimedia Commons.

One of the simpler and more portable options for a post-run snack is trail mix with dried fruits and nuts. You can mix your own at home or buy it pre-made depending on your preferences. Adding yogurt to the mix can spice it up and make it a better option for those warm summer days.

Smoothies

Rather than just eating one particular food for post-run recovery, smoothies are an ideal option for the more indecisive runners who want to get a little bit of everything after a run. Toss in some fruit, vegetables, yogurt and juice and you’re good to go within minutes of ending your run. Supplementing a post-run meal with a smoothie is also a good plan of action.

RELATED: The dark side of chocolate milk for recovery

Are you looking for full meal recipes in addition to post-run snacks? Check out these three recipes.

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