Top post-running meals for refuelling
There's nothing quite like breathing pure oxygen as you run around the lovely sites of the country's most scenic routes.
The cardiovascular benefits of running mean you maintain a healthy heart while working out to sculpt that perfect torso.
Running also aids mental health by releasing endorphins, explaining precisely why we feel satisfied and rejuvenated after a successful run.
Of course, the pursuit also helps us to burn calories for better weight management, while helping us to build up an appetite.
Now you probably don't arrive back from a run with a desire to fill your belly with a big meal but after a half an hour or so, your stomach will probably be yearning for some fuel.
It is paramount to fill the void not only to shut off your tummy's call, but also to provide much-needed nutrition to your muscles, which have worked hard.
Protein sources are essential for refuelling muscles as part of an effective recovery, so opt for lean options like chicken and fish over those with a high fat content.
Men's Health has outlined a number of top post-workout meals to follow, which are designed to help complement your session.
It is not surprising that they are comprised of low-fat proteins, complex-carbohydrates and vitamin-rich vegetables as these are all integral to a proper recovery.
Among the publication's suggestions is steak and sweet potatoes, alongside a small dollop of sour cream for added flavour.
This helps the muscles to rebuild tissues so that your body continues to be able to withstand the challenges of a vigorous workout.
To ensure the steak is as lean as possible, cook it under the grill so the fat runs off it rather than placing it in an oil-thick pan or even in the oven.
Another recommendation from Men's Health is a courgette and mackerel salad, as the fish is rich in essential omega 3s, with the overall meal also full of protein and the vitamins A and C.
Rest assured that it remains a challenge to eat too many vegetables so if you find your initial plate isn't filling enough, another portion of courgettes and salad isn't going to hurt your calorie count.
Salad nicoise is another great post-run dish as it is brimming with all the ingredients your body needs for a strong recovery.
All you need for this rich salad is a tin of tuna, a few baby potatoes, plum tomatoes and a red onion.
You'll also need to grab hold of two eggs, a handful of anchovies, black olives, French beans (cooked) and some basil as a garnish.
If you're feeling particularly creative, why not ditch the pre-mixed dressing and make your own with olive oil, red wine vinegar, parsley, chives and some seasoning.
All that's left to do is ensure the raw ingredients are cooked, sliced and thrown and tossed into a bed of lettuce leaves.
You'll be surprised by just how filling and satisfying this meal can be.
For a winning post-recovery breakfast, chow down on a banana, a bowl of granola and some low-fat yoghurt mixed with your choice of berries.
Posted By James Worrall
27/06/2012 15:22:55
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