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Post Run Recovery Drinks

Making sure to refuel your body after runs

will ensure that you are ready to keep at it!!

Running is one of the best ways to promote cardiovascular health!

Less than One Hour

After Short Runs

2.

Green Tea

Immediately following a

run is arguably the most

important time to assure

that your body is being

refueled with the nutrients

it needs to quickly and

properly recover!

Studies also show that

runners who drink green tea before and after runs lost significantly more belly fat then others.

Excellent source of

catechins which reduce muscle damage and speed recovery!

2.

The potassium works closely with sodium

to calm your muscles and promote healing

Just 11 ounces contains 670

milligrams of potassium! (gatorade has only 90 milligrams)

Coconut Water

The purpose of this presentation

is to provide you with a number of recovery drink options for any length of run! Lets get started!

As with any exercise, running

requires energy which is largly

attained through your diet.

For this reason, it is

imperative to properly

fuel your body!

2.

Improving your

cardiovascular health

even decreases your

chances for a number

of diseases!

Nonalcoholic Beer

high blood pressure

1.

obesity

A few examples of

these diseases are...

diabetes

heart attack

stroke

and many, many more!!

4.

Still don't believe me?

How about a second opinion...

Helps prevent the immune system from deteriorating during a long run.

Prevents inflammation in muscles

High amounts of Carbohydrates promote muscle healing

Around 1 Hour

After an Intermediate Run

2.

One of the best ways to increase

cardiovascular health is by

running!

Cherry Juice

Has anti-inflammatory properties that many

other fruits lack.

Do not drink more then one cup after your run. Just one cup contains 30 grams of sugar and 130 calories

High in electrolights

Vegetable juice contains three to five times

the amount of sodium and 13 to 17 times the amount of potassium as most sports drinks!

As run distance increases, the importance

of consuming high amounts of sodium and potassium does as well.

Has high amounts of lycopene which

protect muscles from the oxidative stress that they undergo during a run.

After a Long Run

Vegetable Juice

Over 1 Hour

As an added benefit, it is an excellent source of

both calcium and vitamin D.

Contains a 4:1 ratio of carbs to protein which is the recommended proportion for a speedy and complete recovery

Contains the ideal amount of carbohydrates and proteins that your body needs to recover from an intermediate length run.

2.

Cardiovascular health is a key component to any healthy body

(my personal favorite)

Chocolate Milk!

2,3

Works Cited

1. Exercise: 7 benefits of regular physical activity. (2014, February 5). Retrieved from Mayo Clinic

website: http://www.mayoclinic.org/healthy-living/fitness/in-depth/exercise/art-20048389

2. Kadey, M. (2014, April). 10 Post-Run Drinks to Fuel Fast Recovery. Retrieved from Active website:

http://www.active.com/nutrition/Articles/10-Post-Run-Drinks-to-Fuel-Fast-Recovery

3. Is Chocolate Milk Really a Good Recovery Drink After Running? (2012, November). Retrieved from

Runners Connect website: http://runnersconnect.net/running-nutrition-articles/

is-chocolate-milk-really-a-good-recovery-drink-after-running/

4. How Running Improves Health [Video file]. (2009, September). Retrieved from http://www.youtube.com/

watch?v=9QDfTXMWFPY

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