Tip:
Highlight text to annotate it
X
Now that you're back from your morning run, it's time for the 3 R's:
Refuel, repair and rehydrate.
Hi I'm Tara Gidus and I'm the official nutritionist for runDisney.
So refuel, within 30 minutes after exercise you want to refuel with carbohydrates.
That's your body's preferred energy source.
Repair is going to come from protein.
Within two hours after your run you want to get that protein in.
and of course rehydrate is any fluid
whether it is water or sports drinks, and one of my favorites,
really hits all three, which is going to be chocolate milk.
You can replenish with the carbohydrates
its got protein, its got electrolytes and of course it's a fluid.
I also love to make smoothies after a workout.
I use fresh or frozen fruit, throw some protein powder and I'm good to go.
If you want to eat something a little more substantial,
you can have a sandwich, make it with some whole grains,
Some eggs, I have avocado on here for some healthy fats
pair it with some fruit, that's going to be a great recovery food in the morning.
You can also do a bagel with peanut butter and some fruit.
One of my other favorites, is Greek yogurt.
It has twice as much protein as regular yogurt
And you can have some granola on there for a nice little crunch.
I also love cottage cheese and fruit for that protein and carbohydrate combination.
Come back often and visit us for more nutrition tips on how to
refuel after your workouts to get ready for your runDisney races.