Post run – within 15 minutes – sooner the better. Protein with carbs for recovery
Rice pudding with banana
Egg/cheese/ English muffin
Peanut butter toast
Carbohydrates best in the morning and Dinner if training the following day. If eating later in evening, snack on protein.
Protein is best after workouts
What to eat and when
Morning and Supper – higher in carbs. Carbohydrates are important for energy. Eating plenty of carbs ensures energy stores are support your training. You do not want energy to get low, this is when runners tend to run out of energy and “burn out” or “hit a wall” while training.
Mid-day/after workout and late night – higher in protein. Protein helps with muscle recover.
Samples of foods with protein but higher in carbs:
Beans 20 carbs/7 protein
Broccoli 13 carbs/4 protein
Potatoes 49 carbs/5 protein
Refried beans 20 carbs/7 protein
Soybeans 39 carbs/16 protein