Is it good to go jogging after dinner?

Eating After Jogging: How To Do It Right

Regardless of whether you eat before or after the run: A conscious and balanced diet is (not only) essential for runners. Basic nutrition tips by running expert Andreas Butz you can read in this article: “The right nutrition for runners. Nutrition tips for jogging from coach and running expert Andreas Butz ”.

What you special after jogging You can and should eat in the following text:

Don't eat anything after jogging - useful or wrong?

For athletes, diet plays a very important role in the regeneration. While you should eat little to nothing and most importantly avoid carbohydrates before running, you need to do yours Carbohydrate storage after the running session quickly again fill up. Uwe Schröder from the German Institute for Sports Nutrition explains:

“After the run I have to go for one effective regeneration the right thing can be consumed quickly: usually around one gram of carbohydrates per kilogram of body weight. The shorter the available regeneration time, the more important it is to take up carbohydrates immediately after the run. "

When you have the goal to lose weight by runningthe nutritionist recommends after running only protein and fat to consume, for example quark with a little oil or salad with turkey breast, in order to prolong the stimulation of the fat metabolism ".

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The nutritionist Dr. Stephanie Mosler refers to so-called in the sports medical newspaper "Recovery foods", so foods that the Promote regeneration after exercise: "In addition to foods such as milk, cherries, blueberries, pomegranate or certain spices that have already been successfully tested for stress-induced muscle damage, it can be assumed that numerous other foods have positive effects in sport and can promote muscle regeneration."

Trainers should therefore train athletes from a healthy basic nutrition convince, so the recommendation of the doctor.

Also spices like Ginger, turmeric and cinnamon seem to have a positive effect on muscle regeneration after exercise: "The results [of a study] suggest that regular consumption of ginger as well as cinnamon powder can reduce muscle aches and pains", writes Dr. Mosler. So why not sprinkle cinnamon on the porridge more often or use fresh ginger in smoothies or vegetable curry?

Factors runners should consider

What is the right food for you after jogging cannot be said in general terms. Rather, it depends on your individual goals and sensitivities.

What is your goal with running training?

Do you want to lose weight by jogging every day? Or are you training for a competition?

Runner that lose weight want should be best Eat before you run - ideally "Protein-rich food such as quark or pudding", so the sports doctor Dr. Karlheinz Zeilberger in an interview with the Umschau pharmacy. Because "Carbohydrate-rich foods such as bread and fruit stimulate the release of insulin - and insulin inhibits fat breakdown".

Immediately after (moderate) training you should avoid foods rich in carbohydrates in order to lose weight - or rather Don't eat anything for an hour or two. In this way "[The muscles] are mainly used from fat metabolism"says the sports doctor. After a moderate exercise (a short run of around 30 minutes), your body usually does not need a high intake of energy. It is all the more important that you drink enough and consume electrolytes first.

When Feeling hungry should you protein-rich food as easily digestible fats eat a salad with turkey breast or tofu, vegetable omelette or scrambled eggs with smoked salmon.

Important: Do you have trained intensively, you may after running do not forego food - rather, you should quickly replenish your empty carbohydrate stores!

Duration and intensity of the running unit

Whether you completed a more relaxed jog of 3 miles or ran a half marathon plays an important role in determining what to eat after you run.

Short jogging lap (30 - 45 minutes)

After a easy run around the block your muscles are not overworked and you have not burned too many calories either. You do not have to completely replenish your energy storage.

If you feel hungry, it's best to eat one small, high-fiber snack such as dried fruits, nuts and kernels (walnuts, macadamia nuts, sunflower seeds, pumpkin seeds ...) or a whole grain roll with cream cheese and cucumber.

Important: To avoid cravings after a run, you should have a bite to eat in good time before running. Read more about this in the article "Eat right before running": In it we explain to you which foods are suitable before running in order to give you the energy you need for your run.

Intense running unit (more than 1 hour)

The right food after an intensive running training contributes significantly to this regeneration at. Do you have trained for more than an hour, you should get your Refill energy storage quickly.

As Uwe Schröder from the German Institute for Sports Nutrition explains, you have to do it after the run “The right thing can then be consumed quickly when rapid and effective regeneration is required. Mostly around one gram of carbohydrates per kilogram of body weight. The shorter the available regeneration time, the more important the carbohydrate intake directly after the run. "

In the first half hour after running, ideally, access them Snacks like pretzel sticks or bananas. A smoothie also gives you the energy boost you need after a run. In the video we show you three delicious smoothie recipes for runners:

Round one hour after running you should give your body one Mixture of carbohydrates, fat and proteins respectively.

Suitable recipes after running are for example:

  • Salad with turkey breast and yoghurt dressing, with wholemeal bread
  • Baked potatoes with cottage cheese
  • a sandwich with smoked salmon and egg
  • Chicken breast fillet with fresh vegetables and rice
  • For example, after a morning run, you can have yogurt with granola and berries.

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    Or how about a healthy porridge?

    For example a cute one Porridge with berries:

    Or a hearty one Pumpkin porridge:

    With these practical tips you are ready for your future runs. Are you also interested in some theory? Read on to learn about the foods and nutrients that make up a healthy diet for runners.

    What does the body need after running?

    As a runner, it is best to rely on a balanced, wholesome diet, as running expert Andreas Butz explains in this interview. You are already laying the foundation for an ideal nutrient supply.

    Important minerals and trace elements for runners

    Some nutrients are particularly important for endurance athletes:

    According to Uwe Schröder from the German Institute for Sports Nutrition, there is a higher level, especially after intensive, interval-like training units Calcium requirement. Also zinc is important for athletes because it ensures that carbohydrates are optimally metabolized and is of immense importance for cognitive performance. According to the German Institute for Sports Nutrition, the role of is often underestimated potassium: “Potassium is the central mineral for athletic performance. It is involved in every muscle contraction in the body and is crucially involved in muscle regeneration. "

    iron plays an essential role in cell respiration. Women in particular often suffer from iron deficiency. Women runners should therefore also keep an eye on their iron balance.

    Suitable foods

    These foods provide you with the relevant minerals and trace elements:

  • Calcium: Milk and dairy products, nuts, legumes. Mineral water with the addition "contains calcium". By the way, milk and milk products also serve as a good source of protein.
  • zinc: for example beef, crispbread, oat flakes, legumes (such as white beans, soybeans, lentils), cheeses such as Gouda or Tilsiter, nuts (Brazil nuts, peanuts, walnuts). You can also find an overview of suitable foods at vitalstoff-lexikon.de.
  • magnesium: mineral water containing magnesium, whole grain and cereal products, nuts (cashews), seeds (flax seeds, sesame seeds), sunflower seeds, pumpkin seeds, legumes, green vegetables, potatoes, berries, oranges, bananas, yeast and cocoa. Fish, meat, milk and dairy products are also important sources of magnesium in sports nutrition.
  • iron: There is a lot of iron in foods of animal origin, especially red meat, and can be absorbed particularly well by the body. Whole grain products, legumes, green vegetables, nuts, kernels and seeds also provide you with iron - ideally combined with vitamin C. More information about a diet rich in iron at apotheken-umschau.de.
  • No-gos: what eating-related mistakes should runners avoid after jogging?

  • Do not fill up energy reserves: While running you have used up energy and burned calories - after an intensive workout (from approx. 45 - 60 minutes) you should replenish your energy stores. This promotes the development of muscles and regeneration. After a rather relaxed running unit (approx. 30-45 minutes), a small snack such as a banana or nuts is sufficient.
  • Don't eat anything after jogging because you want to lose weight: As mentioned, it depends on the intensity of your running session. After a moderate run, you can definitely go without eating. The situation is different if you have exercised intensively, feel exhausted or even feel hungry: Even if weight loss is your goal - you should not completely do without food after running in such cases. In order to burn fat and not valuable muscle mass, the body needs energy.
  • Drinking too little or the wrong thing: You should compensate for the loss of fluid in your body, especially after longer running units. So drink enough water after your workout. Isotonic drinks or juice spritzers are also suitable.
  • Eat the wrong thing: Treat yourself to a portion of French fries or sweets after jogging? That might sound seductive; Your body won't thank you for it. Instead of fat and sugar, you should eat whole foods that provide your body with valuable carbohydrates or proteins.
  • You can read more about the right nutrition for athletes in our article "The right sports nutrition for your training".

    If you are a beginner to run, read the articles “Learning to Jog” and “Interval Training to Run: How to Build Your Training Correctly as a Beginner”.

    Are you looking for the right running clothes? Then take a look around our online shop and design your own individual running jersey in our 3D configurator.

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    Pictures: picture 1: gettyimages / E + / Eva-Katalin; Picture 2: gettyimages / undefined undefined; Picture 3: gettyimages / Drazen Zigic; Picture 4: gettyimages / RuslanDashinsky; Picture 5: gettyimages / Ridofranz.