I have a problem eating after along run,dont know why but I am not hungry for up to 4hrs afterwarfs. I know my body needs food after a long run for recovery of the muscles but food just sound nasty to me at that time. so I thought maybe a recovery drink of some kind is something I could manage to get down afterwards. any suggestions would be appreciated. thanks!!!!
postworkout meal?
- Thread starter laura35
- Start date
leanbean67
Cathlete
I hate to be boring but when I feel least like eating a plain banana is a great recovery meal for me. That and a coffee and I'm happy. Hopefully there'll be some more drink-like suggestions for you.
toughYrun
Cathlete
I have, and highly recommend, the book Runner's World Nutrition For Runners.
You believe you *need* to eat/drink something as soon after your run as possible. I make a protein smoothie with frozen fruit a scoop of whey protein powder and 1 cup water. (After a 10 mile run today I made one with vanilla protein powder, frozen orange and pineapple. Mmmm. Yummy.) I also have a recovery drink called Endurox R4 (Sarah/Imafitnessfreak uses it as well).
I don't have much appetite after a long run either but I have no problem with a recovery drink.
You believe you *need* to eat/drink something as soon after your run as possible. I make a protein smoothie with frozen fruit a scoop of whey protein powder and 1 cup water. (After a 10 mile run today I made one with vanilla protein powder, frozen orange and pineapple. Mmmm. Yummy.) I also have a recovery drink called Endurox R4 (Sarah/Imafitnessfreak uses it as well).
I don't have much appetite after a long run either but I have no problem with a recovery drink.
Where do I get this book?Can I get it at a local book store? Does endurox r4 taste good, I know some of the drinks can be nasty. I was on gnc web site and seen that one. They have fruit punch and tangy orange I believe. Do you agree that you should eat something after a long run ? I am still learning all of this stuff about fueling your body after runs in order to recover and come back stronger. I also was thinking when I do long runs is to take electrolyte tablets. My friend swears by them and I read that they provide more fueling for the muscles than even the gels do. Dont know since I have never took them. thanks for the suggestions and I sometimes jus eat a bananana also ,just didnt know if that was enough for recovery.
Hey Laura...
I use the recovery drink by Beachbody.com. It's the P90X Recovery Formula...and it's mighty tasty :9 :9 !! And there was also a thread recently that stated chocolate milk is a great recovery drink as well. Hard to know for sure if that's true or not...but hey I love chocolate milk so I'm going to definately stash that one away in my memory for future use :7 :7 !!
Deni
I use the recovery drink by Beachbody.com. It's the P90X Recovery Formula...and it's mighty tasty :9 :9 !! And there was also a thread recently that stated chocolate milk is a great recovery drink as well. Hard to know for sure if that's true or not...but hey I love chocolate milk so I'm going to definately stash that one away in my memory for future use :7 :7 !!
Deni
Imafitnessfreak
Cathlete
I 2nd the book Elaine reffered to reading. She suggested I buy it and I am glad I did! It was that book (which I bought for $15 at Borders) that encouraged me to start drinking the Endurox R4. I have been using the chocolate because I am not a fruit punch kind of gal. I just saw a great price for this stuff in my Road Runners Sports catalog. I am sure you can get it through their website as well. I bought mine at GNC but they don't always have the chocolate. I like the taste but I add 1 TBS of berry flavored glucosamine to mine. It comes in powder form so you could mix it in with your oatmeal, if you wanted.
The reason I love this stuff so much is because it is super high in Vitamins C and E, it has Sodium, Glutamine, Pottasium and Magnesium. All these things help the repair process and help boost the immune system.
Long story short...I ALWAYS follow my workouts with this drink...within 10-15 minutes after my workout. I started it in February and I have noticed excellent fitness and ENDURANCE gains.
The reason I love this stuff so much is because it is super high in Vitamins C and E, it has Sodium, Glutamine, Pottasium and Magnesium. All these things help the repair process and help boost the immune system.
Long story short...I ALWAYS follow my workouts with this drink...within 10-15 minutes after my workout. I started it in February and I have noticed excellent fitness and ENDURANCE gains.
Imafitnessfreak
Cathlete
Laura, I never want to eat after long runs either. I use not be able to at all because my stomach was so uneasy. I started taking in fluids and Gatorade on a more systematic and patterned way...whether I felt I needed it or not...and that helped a lot. Still, I never have much of an appetite until the next day. I do force feed myself because I know my body needs it. I just make sure that the forced food is #1 very nutritional and #2 things I know my stomach can handle.
After my Endurox, after I am all cleaned up and ready for a meal, I'll have oatmeal with fruit mixed in, some egg whites and maybe a bit of natural peanut butter. This is also my pre long run meal. I make sure I get spinach and romaine salads with dinner and a huge side of brocolli.
Your body need rest and nutrition after a long run to repair and get stronger so that your next long run will be easier...and it will be.
The better care you take of your body, the better it will take care of you! Give it what it needs and it will do what you ask.
After my Endurox, after I am all cleaned up and ready for a meal, I'll have oatmeal with fruit mixed in, some egg whites and maybe a bit of natural peanut butter. This is also my pre long run meal. I make sure I get spinach and romaine salads with dinner and a huge side of brocolli.
Your body need rest and nutrition after a long run to repair and get stronger so that your next long run will be easier...and it will be.
The better care you take of your body, the better it will take care of you! Give it what it needs and it will do what you ask.
thanks for the tips. I will look into getting the book and the recovery drink. My stomach feels uneasy after the long runs too. I dont know why. I did make myself drink a little more during the run on saturday than I normally do. Sarah, have you used the electrolyte tablets?my friend swears by them . they say they give more than the gels themselves can give the body to perform a long distance. anyways, hopefully the recovery drink will help , those last 2miles i feel fatigued. gotta figure out how to feel good the whole way through my runs.
Imafitnessfreak
Cathlete
Hi Laura, I have never tried the tablets. What kind does your friend use? Once I get through the marathon in a couple of weeks, I will be ready and able to do more experimenting.
I think it is more common than not do have an uneasy stomach after a long run. Your system is working so hard for so long, it makes sense that things would be thrown off kilter.
A dietician/tri-athlete spoke to our running group and she said smaller women who sweat a lot need to be extra cautious with their electrolytes because they tend to lose more than most. Since then, I have been taking 3-4 swallows of Gatorade every 15 minutes...after the first 45 minutes of my run. That is actually something Elaine taught me and it has worked well! You are a smaller woman as well, so your body may need more electrolytes. I know that helped with a lot of my tummy troubles and energy levels during the runs. The tablets may work better for you, now is the time to experiemnt! I'd love to hear what works for you!
I think it is more common than not do have an uneasy stomach after a long run. Your system is working so hard for so long, it makes sense that things would be thrown off kilter.
A dietician/tri-athlete spoke to our running group and she said smaller women who sweat a lot need to be extra cautious with their electrolytes because they tend to lose more than most. Since then, I have been taking 3-4 swallows of Gatorade every 15 minutes...after the first 45 minutes of my run. That is actually something Elaine taught me and it has worked well! You are a smaller woman as well, so your body may need more electrolytes. I know that helped with a lot of my tummy troubles and energy levels during the runs. The tablets may work better for you, now is the time to experiemnt! I'd love to hear what works for you!
Hi Laura,
I'm not much of a runner these days, but DH is currently training for his first marathon coming up in May. He has been drinking an electrolyte replacement drink called Gookinaid. It's a powder you mix with water and we got a good-sized canister of it from my brother last Christmas. DH thinks it works really well and in fact used it in a water pack during his 22 mile run last Saturday. I know there is a website to order it, but I don't know if it's something one can buy locally.
Also, if you are looking for a good sports nutrition book, I highly recommend Nancy Clark's Sports Nutrition Guidebook. I bought a copy from Amazon a while ago and it has a lot of interesting information.
I'm not much of a runner these days, but DH is currently training for his first marathon coming up in May. He has been drinking an electrolyte replacement drink called Gookinaid. It's a powder you mix with water and we got a good-sized canister of it from my brother last Christmas. DH thinks it works really well and in fact used it in a water pack during his 22 mile run last Saturday. I know there is a website to order it, but I don't know if it's something one can buy locally.
Also, if you are looking for a good sports nutrition book, I highly recommend Nancy Clark's Sports Nutrition Guidebook. I bought a copy from Amazon a while ago and it has a lot of interesting information.
My friend buys the electrolyte tabs on hammer gel.com. I just requested a catalog. They dont cost too much. she swears by them, she did give me one when I really felt awful one day during our run and It seemed to help but I will let you know for sure how they work for me. Thanks everyone for all the helpful information, I have learned so much about running and fueling your body from this forum that it has helped me alot!!!
toughYrun
Cathlete
I'm wondering how long your runs are when you are feeling aweful? You might be needing to replace more than electrolytes.
I take a bottle of Accelerade drink along on my long runs that are between 8 and 12 miles or so and sip from it about every 20 minutes. The Accelerade has electrolytes, carbs and protein. I just recently switched from Gatorade and can tell that it works better. If you prefer to use gels and water there is also an Accel Gel which has the same combo of electrolytes/carbs/protein.
I take a bottle of Accelerade drink along on my long runs that are between 8 and 12 miles or so and sip from it about every 20 minutes. The Accelerade has electrolytes, carbs and protein. I just recently switched from Gatorade and can tell that it works better. If you prefer to use gels and water there is also an Accel Gel which has the same combo of electrolytes/carbs/protein.
well I just did a half marathon last saturday. I felt good up until about mile 11. I did use two gels and a gatorade/water combo. 3/4water to 1/4 gatorade. I dont drink as much as I should when I am running either. I tried to drink more during that run but I know I still dont drink enough. I am afraid of having to go to the bathroom if I drink too much. I have to run 14-15 miles next weekend and hope I feel better or hope that going over the 13 will help me feel better those last two miles during my next half in may. I tried the accelerade powder mix once or twice but didnt use it again. but I used just that an no water on that run and really didnt like not having any water. I get cotton mouth with some of that stuff . maybe I needed to take water along also.
Imafitnessfreak
Cathlete
The cotton mouth does go away with practice. Gatorade use to make me feel thirstier but I have adjusted.
Also, Laura, you want to start taking in water, electrolytes and gels...all that stuff...before you actually feel like you need them. If you start taking them before you feel you need them and keep taking them throughout your long runs...then you won't ever reach the point of "needing" them. If you wait until you feel you need them, it's most likely too late. I start everything 45 minutes into my long runs. Play with it to see what timing works best for you.
Also, Laura, you want to start taking in water, electrolytes and gels...all that stuff...before you actually feel like you need them. If you start taking them before you feel you need them and keep taking them throughout your long runs...then you won't ever reach the point of "needing" them. If you wait until you feel you need them, it's most likely too late. I start everything 45 minutes into my long runs. Play with it to see what timing works best for you.
thanks sarah! during a half, how many gels do you use? I used two last weekend during my half, I really felt like the first gel made me feel energized then took the other around mile 8 and didnt feel it did what the first gel did for me. I had a steady pace going, felt good until around mile 11. The gel didnt seem to do it for me but also since my last mile and a half was all trail running which I didnt expect it mentally through me off. I know that might sound dumb but that straight narrow trail looked endless and it was very uneven and I am also a little chlostraphobic(dont know exactly how to spell that)so that didnt help me. I felt like it threw me off by a couple of minutes. But overall I felt better than the last half I did last may, so that is an accomplishment. Now just to get those last two pesky miles to feel good also. I will work on trying these new ideas out to see if they help.
Imafitnessfreak
Cathlete
Laura, I did my 1/2's last Fall and was not doing too many things right at the time. I wasn't using gels at all and I wasn't hydrating properly. I just started working everything in this year and it has made a huge difference. I take a gel just before I start any long run to top off my glycogen stores. Then I take one every 45 minutes.
The key is to always think 45-60 minutes in advance. I take one to start because I want that energy 45-60 minutes into my run...then I take another because again, I want that energy. 45 minutes into the run is also when I start sipping Gatorade. 3-4 swallows every 15 minutes whether I think I need it or not.
We had a female triathlete/dietician speak to our running group a few months ago. She said if we start an exercise with our glycogen levels full, it will get us 90-120 minutes down the road. The critical factor is replacing the glycogen before it is totally tapped out. That is why I start with a gel and use them early...and keep them coming. I use a few sips of water to help them dissolve.
Follow your runs with a nice carby meal asap. Your muscles suck it up and save it for the next exercise session. If you don't get food in you, there won't be anything for your muscles to use.
I wanted to suggest an excellent book...easy read. "The Non-Runners' Marathon Trainer". Even if you have no desire to run a marathon, each chapter has a "mental" part, to help you work on the mental aspect of your runs. I learned very quickly that I was saying a lot of the wrong things to myself during my long runs and it was self sabatoge...and I didn't even know it!
The key is to always think 45-60 minutes in advance. I take one to start because I want that energy 45-60 minutes into my run...then I take another because again, I want that energy. 45 minutes into the run is also when I start sipping Gatorade. 3-4 swallows every 15 minutes whether I think I need it or not.
We had a female triathlete/dietician speak to our running group a few months ago. She said if we start an exercise with our glycogen levels full, it will get us 90-120 minutes down the road. The critical factor is replacing the glycogen before it is totally tapped out. That is why I start with a gel and use them early...and keep them coming. I use a few sips of water to help them dissolve.
Follow your runs with a nice carby meal asap. Your muscles suck it up and save it for the next exercise session. If you don't get food in you, there won't be anything for your muscles to use.
I wanted to suggest an excellent book...easy read. "The Non-Runners' Marathon Trainer". Even if you have no desire to run a marathon, each chapter has a "mental" part, to help you work on the mental aspect of your runs. I learned very quickly that I was saying a lot of the wrong things to myself during my long runs and it was self sabatoge...and I didn't even know it!
thanks sarah! I do use a gel before the 5k races for extra energy so I guess it does make sense to use one before the long runs also. I always thought they said the body has enough stored for the first 60minutes into the run. Also since I have 4-5more pds to lose I was thinking my body would use more fat up if I tried to exercise for an hr. before using the gels. I am in training and that aspect comes first but I also would like to get these last pesty few pds off for swim suit season. I would feel more comfortable anyway if they were off. Do you use gatorade only or do you use both water and gatorade? My friend kevin recommends a mixture. I think maybe between the gels and the mixture of water and gatorade that is why I felt better this time except for the last 2 miles that is. I will have to get that book you recommended. I did buy a book from runners world . It is just for women. covers from our hormone issues,to being pregnanat and also mental aspects. it was informative. I love to read anything about running though,especially if I will learn something to help improve my running performance.
I used endurox r4 yesterday after my run and It helped with the already muscle soreness I had from my bootcamp class. It had a little after taste that isnt the best but tolerable. they only had the fruitpunch though .I will have to look for the chocolate since sarah recommends that .