food for running

Energizing Food to Eat After a Morning Run

The morning run is bound to leave you exhausted, thirsty and hungry. Body demands for calories and carbohydrates.

Breakfast should consist of protein, fibre, carbohydrates in a small portion. You need to create a balance between taste and health.

1. Milk/Dairy

Dairy products are high in lactose providing the lining to your stomach helping in reducing acid influxes throughout the day. Have milkshakes, plain milk, yoghurt, smoothies and other milk products to after morning run.

Milk is full rich in calcium, vitamin A, vitamin D, protein and carbohydrates. A complete meal for your breakfast.

2. Fruits

Seasonal fruits come with a variety of long-term benefits. Its rich in fibre are sweet, full of vitamins and make you feel fresh. Add them to your shakes, salads or fruit bowl for a zesty start post your long morning run.

Fruits antioxidants help in flushing down of toxins. Your fruit basket must have apple, banana, berries, grapes and citrus fruits.

3. Vegetables

They cannot be your preferred option, but vegetables like spinach leaves, lettuce, broccoli and carrots are a rich source of vitamins, fibre and minerals.

You can stir-fry and make a sandwich by adding cucumber, tomato, potato, capsicum, lettuce etc. Eggs can be combined with the salad or sandwich for an extra dose of protein.

4. Dry Fruits

Nuts and Raisins are again a rich source of vitamins, fibre and antioxidants. Almonds are all time favourite when it comes to healthy eating. You can add them to oats, porridge, shakes or just soak overnight and munch.

Cashew nut, walnut, dried sweet grapes, Brazil nut, pecan and pistachio all are healthy additions to your breakfast table.

5. Oatmeal

Runners prefer to kick-start their day with a bowl of oatmeal. They are a rich source of fibre, protein and vitamin. Making you feel full for a longer duration of time.

Helps in cutting down on the cravings for binging. Most important aspect to include oatmeal in your breakfast table is to cut down on bad cholesterol because of the fibre content in it.

6. Chicken breast/Salmon

Non-vegetarians can have chicken breasts in breakfast as the calorie count is quite low and it’s high in protein content. Combine your chicken breast pieces in the vegetable stir-fry or just boil it with brown rice.

It will keep you full for a very long time. Grilled salmon with a dash of lemon is another taste bud tantalising option for a yummy breakfast plate.

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