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You've trained hard all week, eat these to be 100 for the weekend

 

Training is pretty simple, most of the time, but it can be easy to get caught up in the details of everything that happens before and after you train.

There are a plethora of options out there when it comes to pre, post and even mid workout nutrition (gels, am I right?). It can get complicated and even a little overwhelming trying to decipher what foods to eat and when. Where should you even begin?

Hold on to your gels and shakes and start here:

Yoga instructor and running Coach Ryan Mannix is a simple man, when it comes to food that is. Ryan sat down with us and shared his seven best foods for recovery after a solid session. 

 

1. Leafy greens

Full of minerals, leafy green vegetables can act as spark plugs for our bodies. So pre and post sweat session, try to get some dark leafy vegetables like kale and spinach into your meal. The anti-inflammatory benefits also help to speed up muscle repair.

2. Avocado

Everyone’s favourite brunch friend (aside from a puppy or a cappuccino) is more than a one trick pony. Avocados are a great heart healthy source of fat and vitamins. Avocado also helps regulate metabolism. Great in every meal! If you’re short on time, a quick spread of some avo on toast can do the trick.

(We always knew avocado had our heart)

3. Sweet potato

Sweet potato is loaded with goodness, particularly for those who train regularly. They are stacked with carbohydrates, which are great for post session recovery and they also include a number of important vitamins and minerals. Plus, let’s face it they taste great roasted on their own or as a meal. And can be a great substitute for pasta or rice.

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4. Blueberries

These little guys are small, but mighty. Blueberries are nutrient dense little powerhouses, and are ideal for a post training snack. They are extremely high in antioxidants, which help in reducing inflammation and aid muscle repair.

5. Bananas

Bananas serve as a carb-packed-energy booster. Easy to carry and eat after training, they are a great way to get those high-glycaemic carbohydrates back in the body fast and add a good punch of potassium, which is perfect to aid muscle contraction. They can also assist in preventing muscle cramps.

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6. Eggs

A great source of protein, eggs are a complete food protein and contain healthy fats and minerals that aid bone and joint health. I like to boil a few at home so I have them ready as a quick snack after a run. So, make sure you have that side of eggs with your avocado on toast.

7. Water

I can’t stress this enough. Hydrate. Water is often so readily available, yet often overlooked. We’re all probably well aware, but as a runner, it’s vital to keep well hydrated. Not only to speed up recovery, but also enable us to move freely. You could even add a squeeze of lemon and pinch of sea salt for natural electrolytes. We have a connective sheath of fascia throughout our body and one way to keep it hydrated (and help in your range of motion) is to stay hydrated. So drink up.