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Best recovery foods and snacks to eat after a run

Running can be a great way to get your heart pumping and improve overall wellness. What you eat afterward, though, is just as important! Depending on whether or not weight loss is one of the goals for running in that day (and there are many!), different foods will offer benefits like increased muscle mass or faster recovery times after long runs with less soreness than before starting this activity. Here's what some options might include when your goal is weight loss.

1. Beet salad

Beets are a delicious, low-calorie addition to any salad. They're also rich in nutrients like betacyanin and nitrates which can help provide the body with important molecules for maintaining health such as nitric oxide!
Beetroot is known as nature's most powerful antiaging food because it contains high levels of polyphenols that have been shown time after time again through studies done at MIT on exercise performance among other things: increased running speed; decreased fatigue during long distance runs; higher peak oxygen consumption (a key indicator revealing how efficiently we use our own inner resources).

2. Watermelon

Watermelon is a favorite summer picnic fruit that can help you rehydrate after your run. Watermelons also contain two powerful plant compounds- citrulline and lycopene! Similar to dietary nitrates, these Compounds may delay exercise fatigue or relieve muscle soreness when consumed before working out; they're rich in 91% water by weight so don't forget about them during runs either. A fresh serving of cubed water melon mixed with cherry tomatoes .slices red onions , baby arugula (or any type) will make for an energizing post workout snack full - NOTHING tastes better than this combo !

3. Hummus and raw vegetables

Hummus is a delicious, healthy alternative to the typical dip. It’s made primarily from mashed garbanzo beans and other ingredients like olive oil garlic lemon juice salt which makes it an excellent source of plant-based protein providing nearly 8 grams per serving! Instead use low calorie vegetables such as carrots or bell peppers if you want something light with flavor while still being nutritious in order not ruin your appetite before dinner time

4. Veggie omelet

Loaded with vitamins, minerals and healthy fats eggs are one of nature's nutritional powerhouses. Studies show that an egg-containing breakfast can enhance weight loss when combined with a low-calorie diet making them perfect for early morning runners who want to start their day off right! With this in mind omelets have been found at being ideal breakfasts made up mostly of vegetables such as spinach; tomatoes chopped into tiny pieces or shredded cheese mixed together along side onions mushrooms cooked until your desired texture preference is achieved.

5. Apple or banana with peanut butter

Apples and bananas are a great way to recover from your run! They pair well with nut butters like peanut butter. The natural carbs in the fruit work synergistically, not only helping you feel better faster by providing energy for running or other physical activities; it also controls hunger throughout most of an individual's day because they have so many calories per serving size (about 2 tablespoons). So enjoy these fruits after exercising - just make sure that each one has its own pile on top before eating as this will decrease any risk associated with choking during exercise since there won't be anything else blocking their path into our esophagus if something were going down wrong .

For building muscle

 Running is a great way to maintain your heart health and build muscle. The post-run meal that you eat can make or break the success of any weight training session; here are 5 foods we recommend for building mass after running!

6. Greek yogurt with goji berries

The perfect post-run breakfast for women is a protein packed Greek yogurt with goji berries. This tasty, healthy snack is high in protein and carbohydrates to help give your muscles the fuel they need to recover from their workout. Greek yogurt also contains calcium which helps promote muscle growth. Add some goji berries for a nutritional boost of vitamin C, beta carotene and more!

7. Chocolate milk

After a long run, it’s important to drink something that will provide energy and recovery. Chocolate milk is the perfect post-run drink because of its high quality protein content as well as being loaded with fast digesting carbs for muscle repair/recovery .Similarily in many commercial sports drinks on today's market low fat chocolate has been found at 4:1 carb ratio (or 1 g carbohydrate per L) which helps your muscles grow stronger after just 5 weeks! 

 8. Grilled chicken with roasted vegetables

Chicken is a great source of protein, with 4 ounces providing 27 grams. It also has plenty of iron and niacin that helps build muscle after running!

You can make your grilled chicken taste so much better by adding a side of roasted veggies. Think cauliflower, Brussels sprouts, broccoli and mushrooms to name just some!
Zucchini or asparagus would also be great options depending on how they're prepared- either fresh with olive oil for sauteing purposes or if you want them fried then try using some vegetable stock instead of water when cooking these choice pieces in batches like eggs before moving onto another dish; remember though not too deep fry them otherwise all those good carbs will turn into calories very quickly indeed

The bottom line

Running is an exercise many people enjoy to stay healthy. While much attention focuses on what you should eat before running or the best way to recover afterwards, don't forget that fuel can be just as important for a speedy recovery too! Eating nutrient-dense low calorie foods will help with weight loss and building muscle so if your recent marathon has left you feeling hungry - make sure there's plenty of high carb/high protein choices available when refueling post race session..