Post running food: what to eat for optimum recovery

Post running food: what to eat for optimum recovery

Eating the right post running food can help to optimize your recovery, reduce the risk of injury, and even balance your hormones

Good post running food is as important as the mileage you’ve put in. Loading up on specific foods will have a positive impact in fast tracking your recovery from exercise.

Best post running foods


Your first port of call should be to consume as many antioxidants as you can. These help to supercharge the recovery process by reducing exercise-induced oxidative stress in skeletal muscles.

Leafy greens such as spinach and kale are high in antioxidant polyphenols, which have powerful anti-inflammatory benefits and are thought to help reduce muscle soreness.

There is also evidence that high-dose supplements of fruits like pomegranate, blackcurrant and tart cherry may also help to improve recovery by accelerating the rate of glycogen re-synthesis in the muscles.

Finally curcumin, an antioxidant found in turmeric, could be especially beneficial for runners.

It’s been found to help reduce inflammatory by-products that accumulate from exercise. Specifically, by reducing the accumulation of advanced glycation end-products (AGEs), which are produced from exercise.

Add turmeric to your post-workout smoothie and and to dishes like curries, soup, dhal and stews to reap the benefits.


The hormone cortisol is triggered by stress, and elevated levels can negatively impact health and reduce the motivation to train.

Decreasing inflammation throughout the body is one of the best ways to regulate cortisol levels. Eating seasonal foods such as vitamin-C-rich strawberries can help to get your body back into balance.

Add a few sliced ​​strawberries to breakfast cereals, post-workout smoothies or enjoy with yoghurt or crème fraiche.

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