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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics


Best Foods To Eat After A Run

Discover the key foods to refuel and recover effectively after a run. Boost your performance with smart nutrition choices in just 10% of your time! 


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Stay hydrated by drinking water to replenish fluids lost during your run. 

1. Rehydrate with Water 

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Opt for a protein-rich snack like Greek yogurt, cottage cheese, or a protein bar to aid muscle repair. 

2. Protein-Packed Snack  

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Include complex carbohydrates such as whole grains, sweet potatoes, or quinoa to replenish glycogen stores. 

3. Carbohydrates for Energy  

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Blend a post-run smoothie with fruits, leafy greens, and protein powder for a quick and nutritious recovery option. 

4. Nutrient-Rich Smoothie 

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Enjoy chocolate milk – it provides an ideal ratio of carbs to protein, aiding recovery and muscle replenishment. 

5. Chocolate Milk Magic 

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Incorporate fatty fish like salmon for omega-3 fatty acids, known for their anti-inflammatory benefits. 

6. Omega-3 Boost with Salmon 

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Restore electrolytes with sports drinks, coconut water, or a homemade electrolyte solution. 

7. Replenish Electrolytes 

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Consume fruits high in vitamin C, like oranges or strawberries, to support immune function and tissue repair. 

8. Vitamin C for Recovery 

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In embracing Ayurveda for holistic well-being, we've explored key herbs. Remember, while these herbs may support diabetes management, consulting with a healthcare professional and maintaining a balanced lifestyle remain paramount for overall health. 


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