{"id":91773,"date":"2023-08-01T11:25:58","date_gmt":"2023-08-01T09:25:58","guid":{"rendered":"https:\/\/42krunning.com\/what-to-eat-after-a-run\/"},"modified":"2023-08-01T11:25:58","modified_gmt":"2023-08-01T09:25:58","slug":"what-to-eat-after-a-run","status":"publish","type":"post","link":"https:\/\/42krunning.com\/en\/what-to-eat-after-a-run\/","title":{"rendered":"What to Eat After a Run"},"content":{"rendered":"

In a previous blog post, I tried to answer questions about what to eat (and drink) before a race<\/a>. Now, let’s look at a series of nutritional recommendations to recover from the efforts of a race. In this article, I will tell you what to eat after a run<\/strong>. <\/p>\n

All athletes know that once a competition is over, it’s really important to eat correctly to recover all the metabolic fuels used<\/strong> during the event, but\u2026 what’s the right way to do it?<\/p>\n

In this article, we will look at what intake should be like after a demanding competition that required intense and prolonged effort.<\/p>\n

What to Drink and What to Eat After a Run?<\/h2>\n

It is very important to consume the right foods in the hours leading up to a competition to achieve optimal athletic performance and avoid potential discomfort that could prevent competing at the best level during the race. But the intake after physical exertion is no less important, because wear and tear has occurred that can have negative consequences for recovery (and to some extent also for health) if the replenishment of all important levels is not promoted. <\/p>\n

The importance of knowing what to eat after a run is fundamental for proper recovery, especially when we talk about the physical efforts associated with running or trail running races.<\/p>\n

\"You<\/a>
Fran Naranjo, 42K ambassador, crosses the finish line of Val d’Aran Pyrenees after more than 17 hours of competition.<\/figcaption><\/figure>\n

Glycogen Regeneration, First and Foremost<\/h3>\n

We’ll start by talking about glucose, a carbohydrate used as fuel<\/strong> by our body for physical activity and stored in glycogen stores<\/strong>. Due to intense physical activity, these often end up practically empty. <\/p>\n

We could say, therefore, that as a first answer to what to eat after a run,<\/em> it should be said that our diet after the competition<\/strong> should be focused on the recovery<\/strong> of these glycogen stores<\/strong>.<\/p>\n

Replenishing glycogen stores is quite slow. To give you an idea, in the event of hypoglycemia (a decrease in blood glucose commonly known as a \u201csugar crash\u201d), replenishment begins from the first minute of consuming carbohydrate-rich foods, such as bread, honey, jam, fruit, sugar… [Yes, we can consume sugary foods considered unhealthy, as at that moment our only concern is to avoid fainting or possible medical complications<\/em>]; however, glycogen stores can take more than 24 hours to recover.<\/strong> <\/p>\n

Recommendations for Glycogen Regeneration<\/h4>\n

However, with a series of correct guidelines, we can reduce the replenishment time of glycogen stores to 12-24 hours. Here are some recommendations for achieving glycogen regeneration: <\/p>\n