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