Running is a challenge. People who run every morning are aware of the fact that it consumes a lot of strength and energy. Not only does it burn a whole lot of calories, but it also leaves you breathless and exhausted. And, even though it is a great thing to run every morning, people are often confused about what they should eat after a run. If this sounds like your story, then we are here to help.
In this post, we are going to give you some really delicious and unique ideas that will add life to your breakfast and help you stay active and pumped up for the day.
1. Chicken Breast:
Chicken breasts are very low in calories and are considered to be one the healthiest meat options for any meal of the day. They can be cooked with ease and taste delicious when cooked with all the right spices. The chicken should be cooked before you go for your run. So, once you are back from the run, you can simply warm it again and eat it. As suggested earlier, breakfast is an important meal and should be the heaviest one. We suggest that you cook chicken breast with brown rice. It will keep you satiated for a very long time.
Benefit: Chicken contains selenium that cuts down the risk of arthritis during the later stages of life (1).
When it comes to seafood, there cannot be a better alternative to salmon. Filled with omega-3 fatty acids and antioxidants, salmon will enable your body to recover quickly. You can cook salmon fillets with a baked potato and some boiled vegetables. Add a little olive oil for some more health benefits. If you would like to try a couple of expert recommendations, cook salmon fillets with brown rice, asparagus or whole grain pasta. It will keep you charged for a long time.
Benefit: Salmon improves the brain function and decreases the rate of cognitive decline among older people (2).
Carbohydrates have quite a bad reputation, but not among those who run. Every runner/athlete has to eat enough carbs to fuel their energy. One of the best and healthy sources of carbs, in this case, would be bananas. You can always make a healthy banana shake instead of eating the fruit alone. Take some non-fat milk, bananas and strawberries. Mix all the ingredients in your blender and let it churn for two minutes approximately. Add some lemon juice for zest. Your banana breakfast is good to go.
Benefit: The banana contains a unique mixture of vitamins, minerals and carbohydrates that boosts the endurance among athletes (3).
4. Fruit Salad:
Fruits are sweet, juicy, and a great source of vitamins. Eating fruits after running in the morning can be great for your health. We suggest you to eat oranges, apples, blackberries and grapefruit. They contain antioxidants and are perfect for a healthy breakfast.
Benefit: Fruits like grapes and kiwis contain antioxidants and fiber that maintain a healthy blood pressure and improve the heart health (4).
Eating vegetables is also a healthy idea to kickstart your day. They contain antioxidants, protein, vitamins and minerals that will strengthen your body, help you build leaner muscles and boost your immunity as well. If you want to stir fry, we suggest that you try spinach leaves, lettuce, broccoli and carrots. If you want a sandwich instead, have a cucumber and tomato sandwich. You can also include a boiled egg for added protein.
Benefit: Eating vegetables like celery can lower the blood pressure and consuming Brussels sprouts can ward off cancer cells (5).
Almonds are excellent sources of antioxidants and are known to lower cholesterol, especially if eaten on a regular basis. Almonds are also runners’ favorites. But obviously, you cannot have just almonds for breakfast after running. We suggest that you add it to your bowl of cornflakes or some healthy milkshake. If you are up for something heavy, add it to your bowl of cooked pasta.
Benefit: Almonds are good for your skin. Not just that, they ward off all life-threatening diseases with a constant supply of vitamins and minerals (6).
Oatmeal is an ideal dish for runners. It contains protein, fiber and carbohydrates in abundance. The fiber will make you feel full, so you won’t feel like binging. But, if you find the taste of oatmeal too bland, add any fruit of your choice to make it more tasty and edible. One of the plus points of oatmeal is that it reduces bad cholesterol.
Benefit: Oats contain fiber that helps in reducing the high levels of cholesterol (7).
8. Greek Yogurt:
Greek yogurt is a delicious snack for all athletes. If you are running for 45 minutes or an hour, we suggest you have some Greek yogurt. It is packed with protein and should be eaten with fruits and some almonds for extra taste.
Benefit: Greek yogurt contains protein that helps in building lean muscles and boosting the metabolic rate that helps you burn more calories (8).