Some of the best and easiest exercises to stay fit and slim are jogging and running. You can start your routine with a slow jog, and once you have built up your stamina, you can take your exercise routine to the next level.
Running regularly helps to keep your joints in good working condition. Although it may appear to be easy, running takes a lot of effort and energy, hence it is necessary to refuel your body properly to make up for all the energy and body fluids lost. Even professional athletes take a heavy carb diet and keep themselves well hydrated so that they can practice round the clock. Although you may not be an athlete, it is still necessary for you to have a proper diet.
If you are clueless about what kind of food you should have if you run on a regular basis, then here are a few tips to help you determine your post-workout meal:
In any kind of exercise, your body consumes its own energy. So, it becomes necessary to make up for the energy lost and this is where carbs come in. They are exactly what your body needs for a quick energy refill.
Carbs are really necessary for glycogen resynthesis, you can go for fruits and vegetables that are light and refreshing, and at the same time satisfy your body’s need for antioxidants, minerals and also help bring your blood sugar back to normal.
Some of the carbohydrate-rich foods that don’t put stress on the digestive system are barley (jau), acorn squash (hara kaddu), oatmeal, berries (e.g. amla), leafy vegetables (spinach, kale, lettuce, etc.), pumpkin seeds, chocolate-milk etc.
It is really important to include protein in your post-run meal because it helps to keep your muscles in good shape. It also helps in faster glycogen replenishment and protein synthesis in the body when taken along with carbs on a regular basis.
Some protein-rich foods are- white meat, egg, dairy products, nuts, beans, lentils, soy (soybeans and soy products), seafood, sesame seeds etc. Fruits like pomegranates, figs, cherries, grapes, citrus fruits (grapefruit, orange,mausami, lime), pineapple, guava, plum, papaya, banana etc., are good sources of protein as well.
Your body loses a lot of fluid while running as you sweat profusely. Along with sweat, you also end up losing body salts that are essential to keep your blood pressure normal.
Body glucose is also lost which makes us feel lethargic and low. To restore our energy levels we must refuel our body with water and electrolytes. Electrolytes are chemicals that form ions in body fluids and help regulate nerve and muscle function.
The electrolytes found in the human body are sodium, chlorine, calcium, magnesium, and potassium. They work exactly how motor oil works for engines. So, they help your body function run at optimal levels and a shortage or deficiency of electrolytes can cause your body to cramp.
You can replenish your electrolytes naturally by going for natural beverages like tender coconut, sugar cane juice, celery juice, beetroot juice, cucumber juice or even a cup of matcha green tea.
Always remember to keep hydrating yourself at regular intervals as the loss of body fluids can take a toll on your body; you might even feel dizzy or faint if you don’t refuel instantly.
Another great healthy meal option for your post-running binge is Keeros. Our Roasted Supersnacks offer wholesome nutrition, you can easily replenish your body salts by munching on our Multigrain Roasted Supersnacks that are lightly salted with Himalayan pink salt. On the other hand, if you suffer from the proverbial sweet tooth, you can go for our Multiseed Roasted Supersnacks that are rich in iron and protein.
So, what are you waiting for? Start refueling your body the healthy way today.