I just finished a 5-mile modified tempo run. It took me about 55 minutes — as I’m still incorporating walking intervals into my runs. My rule-of-thumb is any run over 45 minutes requires a post-run “meal.”
The post-run meal should replenish nutrients depleted during the intense workout, not fill you up like lunch or dinner. Shoot for a 3:1 ratio of carbohydrates to protein. And it’s important to eat the meal 20-30 minutes after the run, for maximum refueling and recovery benefits.
Many of the oft-mentioned post-workout food options are derived from animals: Greek yogurt, grilled chicken breast, chocolate milk, boiled eggs. But what about vegan options?
Here are some of my favorite plant-based foods for post-run refueling:
- 1/2 apple with 1 TBSP peanut butter
- Homemade hummus (3 TBSP), with carrot and celery sticks
- Chocolate almond milk (8-10 oz)
- Fruit smoothie made with almond milk (10 oz)
- Fruit (1 banana, peach, handful of cherries, orange, etc.)
- Oatmeal (prepared w/ almond milk, preferably overnight in the fridge. Recipe HERE)