3 delicious after-race meal ideas for runners

One of the best ways for runners to recuperate after crossing the finish line is by refuelling with a post-race meal. Here are three delicious ideas.
Races are fun and challenging events for runners, but they can also take a physical toll on the body. These three satisfying meal ideas are both delicious and replenishing.

Some people immediately turn to pasta after a marathon or long race. In reality, lighter but more nutritious meal options can help refuel bodies faster and more effectively. Granola with Greek yogurt and fruit like blueberries and raspberries is a suitable light meal choice. Rolled oats contain plenty of carbs to replenish the energy burned while you were running.

Greek yogurt is packed with protein, so it gives muscles the nutrients required to rebuild themselves after being broken down. Finally, berries like blueberries and raspberries give your body antioxidants, which help ensure that any damage to DNA done during a race can be repaired.

Another light post-race meal choice is a smoothie. Beets, as the centrepiece of your smoothie, are a smart decision. This root vegetable is high in natural nitrates, which help your muscles use oxygen more efficiently. To make the smoothie extra delicious, peel and steam the beet, then throw it into the blender. Add half of a banana, half of an apple, one cup of coconut water and a scoop of chocolate protein powder.

Finish the smoothie off with a spritz of lemon juice. Blend everything together with a scoop of ice and you'll have a nutritious meal that is not only hydrating and nourishing, but also tasty, too!

If you're more of a savoury diner, there are numerous meal options to help you recover after a race. Salmon is an ideal choice since it is filled with omega-3 fatty acids, which are known to aid in muscle repair and reduce swelling throughout the body.

Steam the salmon with a pinch of salt, pepper and lemon juice for flavouring and add it over a cup of steamed green beans. To round out the meal with a carbohydrate, cook half a cup of brown rice as well. Rather than eating simple carbs like white rice or pasta, eat complex carbs like brown rice, since they are slower to digest and thus will give your stomach a more time to recover after a gruelling race.

With a little creativity, you can refuel your body with the nutrients it needs. Post-race meals are an ideal way to thank your body for the fantastic workout it accomplished.