While there’s abundant advice on ultrarunning nutrition, little attention is paid to training the body to handle race-day stresses. Some struggle indefinitely with digestive issues during endurance events. Yet, there’s hope for improvement. Here are strategies to refine your nutrition regimen during training, preparing your gut for race day.

• Continuous Nutrition Integration: During long training runs, it’s common to take breaks for scenic views, photos, and a snack. While enjoyable, it doesn’t mirror race conditions. To prep for racing, practice eating and drinking while on the move. This mirrors quick pit stops at aid stations, which are crucial for time-sensitive goals.Additionally, mastering eating and drinking while running, especially on demanding trails, is vital. Practice accessing and consuming nutrition seamlessly while in motion.
• Fueling Amidst Intensity: Ultramarathons strain the body immensely. Replicating mile 70 or 80 conditions during training isn’t feasible. However, practicing eating and drinking during intense efforts, such as trail tempo runs, prepares for late-race fueling challenges. It conditions the body mentally and physically to consume fuel while under strain.
  

   

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• Simulate Aid Stations: Even if you plan to rely on personal nutrition, testing race aid station items is wise. There’s always a chance of logistics failing. Familiarize yourself with aid station offerings by setting up mock stations during training runs. This helps you efficiently refuel and adapt to aid station provisions.
• Consistent Fueling in Training: While metabolic efficiency strategies are beneficial, replicate race-day calorie intake during a couple of long training runs. Gut adaptation is crucial. Don’t underestimate calorie demands during training when your race will require significantly more.

Preparing your gut for ultramarathon challenges demands strategic training. By simulating race conditions and refining nutrition practices during training, runners can equip themselves to tackle the unpredictable demands of endurance events.

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Essential Nutrition for Runners 

A balanced diet is your trusted ally in achieving fitness goals, especially for those who lace up their running shoes. To optimize your performance and overall health, consider these essential dietary components:

1. Fruits and Vegetables: These nutrient-packed foods are rich in vitamins, minerals, and antioxidants, providing the foundation for a runner’s diet.

2. Lean Protein: Incorporate sources like fish, poultry, beans, lentils, and tofu to support muscle growth and repair.

3. Healthy Fats: Include olive oil, avocado, and nuts for a balanced intake of healthy fats.

4. Nutrient-Rich Carbohydrates: Opt for options like rice, whole-grain breads/pastas, and oatmeal to fuel your energy needs.

While the optimal balance of these components may vary among individuals, a general guideline for runners and joggers suggests that 60% to 70% of calories should come from carbohydrates, while lean protein and healthy fats should each make up 15% to 20% of the remaining calories.

Don’t Skimp on Carbs

While low-carb diets are often favored for weight loss, they are not conducive to distance runners. Running heavily relies on carbohydrates for endurance, making very low-carb diets, such as the ketogenic diet, ill-suited for runners. Experts recommend such diets only under medical supervision.

Running utilizes both blood glucose and glycogen stores as primary energy sources. Maintaining ample carbohydrate intake ensures these energy stores are ready to support your training. Inadequate carbs can lead to fatigue and hinder post-run recovery.

Essential Nutrients for Runners

Running can alter your body’s nutritional requirements, especially for women. Inadequate calorie intake while engaging in running can deplete vital vitamins and minerals. Key nutrients for runners include:

• Calcium and Vitamin D: Crucial for bone health, particularly in women, to prevent bone mineral density loss and stress fractures. Dietary sources include fortified dairy, eggs, and calcium-rich foods like yogurt and cheese.
• Iron: Vital for oxygen transport, especially in menstruating individuals, as it can affect hemoglobin levels. Iron-rich foods, like poultry, legumes, and dark, leafy greens, should be coupled with vitamin C-rich foods for optimal absorption.

Pre-Run Nutrition

The ideal timing for a full meal is 2 to 3 hours before your run. This should consist of a balance between carbs and protein. If it’s been longer since your last meal, opt for a carbohydrate-rich snack 30 minutes before your run to ensure adequate glucose levels.

Boosting Glucose for Long Runs: For marathon or distance runners, carrying fuel is crucial for sustained energy. Options range from energy drinks to simple solutions like fruit snacks. Practice with these during training to find what works best for you.

Foods to Avoid Pre-Run: To prevent gastrointestinal distress, steer clear of spicy, high-fat, high-fiber, and caffeine-rich foods in the hours leading up to your run.

Carb Loading Considerations: Carb loading, the practice of consuming easily absorbed carbohydrates before a big race or distance run, can help replenish glycogen stores. Individual carbohydrate requirements may vary, but this method can be beneficial for long-distance events.

Post-Run Replenishment: After a run, a snack or light meal rich in complex carbohydrates and protein is crucial to replenish glycogen stores and support recovery and muscle repair.

In the exhilarating world of running and jogging, the road to success is paved with not just dedication, but also a well-balanced diet. We’ve explored the key components of a runner’s nutrition, emphasizing the importance of carbohydrates, lean proteins, healthy fats, and vital nutrients like calcium, vitamin D, and iron. Pre-run fueling, glucose boosters for long distances, and post-run recovery have all been unraveled.

As you chase your fitness goals, remember that listening to your body and fine-tuning your diet can be a rewarding journey of self-discovery. While every stride is unique, one thing is clear: a thoughtful approach to nutrition can propel you towards the finish line of your fitness aspirations. So, lace up, eat right, and conquer your running dreams, one step at a time.

Source: John Hopkins Medicine

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In ancient Mesoamerica, chia held significance that transcended mere culinary utility. It was esteemed for its medicinal properties and held religious importance as well. Alongside staples like beans, corn (maize), squash, and amaranth, chia seeds constituted a substantial portion of the indigenous population’s diet. Aztecs, in particular, had a penchant for roasting and grinding chia seeds into flour, relying on this nourishing source during arduous journeys. However, with the arrival of Spanish colonizers, chia’s cultivation was banned, and it was supplanted by foreign grains like wheat and barley due to its cultural and spiritual connotations.

For most of the 20th century, chia remained largely ignored as a food source, achieving limited popularity in the United States in the 1980s, primarily in the form of novelty items called “chia pets.” It wasn’t until the early 1990s, when agricultural engineer Wayne Coates began advocating for chia, that its potential as both an alternative crop and a health food gained acknowledgment.

Chia Seeds: A Runner’s Best Friend

Runners, in particular, can derive substantial benefits from incorporating chia seeds into their dietary regimen. Here are compelling reasons why:

1. Anti-Inflammatory Attributes: Chia seeds are a rich source of antioxidants, including the phenolic compound caffeic acid. These antioxidants are believed to alleviate exercise-induced inflammation by curbing the effects of micro-tears in muscle tissue. Moreover, they can combat the detrimental consequences of chronic inflammation by safeguarding cells against oxidative harm through the neutralization of harmful free radicals.

2. Protein-Packed: Comprising approximately 20% protein, chia seeds contain all nine essential amino acids essential for the repair and recovery of muscle tissue following strenuous workouts. They serve as a valuable plant-based protein source, making them an excellent choice for individuals who follow vegetarian or vegan diets or wish to reduce their reliance on animal-derived protein.

3. Fiber Abundance: Chia seeds possess a blend of both soluble and insoluble fiber, which contributes to the well-being of the digestive microbiome and imparts a sense of fullness when soaked in liquids. This fiber content helps regulate blood glucose levels, guarding against insulin resistance and Type 2 diabetes. Individuals unaccustomed to high-fiber foods should introduce chia seeds gradually to minimize potential discomfort.

4. Omega-3 Fatty Acids: Chia seeds are a reservoir of alpha-linolenic acid (ALA), a plant-based omega-3 fat that undergoes conversion within the body into active forms, namely eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA has been associated with a decreased risk of cardiovascular disease and improved blood lipid profiles.

5. Nutrient-Rich Profile: Beyond macronutrients, chia seeds provide essential minerals such as calcium, phosphorus, and magnesium, pivotal for maintaining bone health—a critical concern for runners. Additionally, they furnish B vitamins, including thiamine (B1) and niacin (B3), which play a pivotal role in metabolizing and releasing energy from dietary sources.

Simple Ways to Enjoy Chia Seeds

Incorporating chia seeds into your diet is both effortless and delectable. Consider adding ground chia seeds to Greek yogurt with fruit as a nutritious pre-run snack or blend them into breakfast smoothies featuring milk, banana, avocado, and berries. After a vigorous workout, you can enhance the nutritional content of your protein shake by incorporating chia seeds. As for whole chia seeds, soaking them in milk for at least 30 minutes yields a gel-like chia pudding—ideal for pre-workout energy or post-run recovery. Elevate its appeal by topping it with fresh fruit, a sprinkle of cinnamon, desiccated coconut, and a drizzle of honey for a premium-quality snack that fuels your active lifestyle.

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Recent studies have underscored the benefits of crafting a hydration plan based on your individual sweat loss to enhance your performance. This perspective aligns with the latest guidance from the American College of Sports Medicine (ACSM), which also emphasizes the need for an individualized approach to workout hydration.

Pre-Run Preparation

According to ACSM, when preparing for a run, it’s crucial to hydrate gradually. Start by consuming fluids at least four hours before your run, aiming for around 5 to 7 milliliters per kilogram of body weight as a general starting point. However, paying attention to your urine can provide essential insights. If you aren’t producing urine or if it appears dark and highly concentrated, consider increasing your fluid intake by about 3 to 5 mL per kilogram of body weight approximately two hours before your run.

For those who find precise calculations challenging, some experienced running coaches recommend simpler guidelines. For instance, if you plan to run for roughly 45 minutes, you might want to pre-hydrate by drinking approximately 17 to 20 ounces of fluid about two hours before your run, followed by another 10 to 12 ounces of water or a sports drink within the 0 to 10 minutes leading up to your exercise.

Stay Hydrated During Your Run

Sustaining adequate hydration levels during your run is crucial for peak performance. ACSM suggests that you consume fluids early in your run and at regular intervals. While specific volume recommendations aren’t provided due to the influence of various factors such as clothing, duration, weather conditions, and personal variations, ACSM advises using your sweat rate to determine your customized hydration needs.

 

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As a starting point, consider aiming for 0.4 to 0.8 liters of fluid per hour, with higher amounts for faster, heavier runners in warmer climates and lower amounts for slower, lighter runners in cooler conditions. Look for beverages that contain electrolytes and carbohydrates to help maintain fluid-electrolyte balance and optimize your exercise performance.

Recovery and Nutrition

Replenishing lost fluids after your run is essential. In many cases, restoring your hydration and nutrient balance can be achieved through a balanced diet and regular fluid intake. However, if you find yourself significantly dehydrated, consider consuming approximately 1.5 liters of fluid for each kilogram of body weight lost. In extreme cases of dehydration, intravenous fluids may be required.

Nutrition for Races and Marathons

Preparing for a race or marathon goes beyond physical training and extends to your nutritional strategy. In the weeks leading up to the event, familiarize yourself with what will be available during the race, such as feed stations, and take into account expected weather conditions, which may necessitate increased hydration on hot days.

During Training

Your nutritional needs can vary during training. For shorter runs, there may be no need to significantly increase your overall calorie or carbohydrate intake. However, for distance runs that exceed 90 minutes, it’s crucial to incorporate supplemental nutrition, including adequate fluid replacement, to remain well-hydrated and maintain peak performance.

Preparation Leading Up to Race Day

Some runners engage in carb-loading in the days preceding a race or marathon to optimize muscle glycogen stores, enhance endurance, and reduce fatigue. However, it’s vital to approach this practice cautiously and ensure you maintain a balanced protein intake. Abrupt dietary changes before a race can lead to discomfort, decreased performance, and gastrointestinal issues.

Race Day Nutrition

On race day, your nutrition is entirely within your control. Plan your pre-race meal thoughtfully:

• Consume a high-carbohydrate breakfast at least three to four hours before the event, sticking to familiar foods like bagels, waffles, or oatmeal, and avoiding high-fiber or high-fat options to prevent gastrointestinal distress.
• About 15 minutes before the race, consider a high-carb snack or energy gel for a quick energy boost.
• During the race, consume an appropriate amount of carbs and fluids to fuel your run, but avoid excessive intake to prevent stomach discomfort and performance hindrance.

By adhering to these personalized hydration and nutrition guidelines, you can optimize your running performance and make the most of your training and racing endeavors. Tailored hydration and nutrition plans will keep you on track to achieve your running goals. Stay hydrated, stay fueled, and keep chasing those milestones!

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Guideline 1: Boost Your Caloric Intake

Marathon training demands an increased expenditure of calories compared to your regular routine. It’s crucial to not only meet these elevated energy demands but also focus on replenishing calories with nutrient-rich choices. Utilizing a calorie calculator can offer a rough estimate of your calorie expenditure. However, bear in mind that your specific calorie burn is influenced by factors such as gender, body size, and workout intensity. The subsequent sections of this guide will provide valuable insights into the kinds of foods that can effectively replace these calories.

Interestingly, for those looking to shed excess weight, it’s important to understand that long-distance running isn’t a guaranteed weight-loss strategy. While running burns calories (roughly 100 per mile), it can also stimulate your appetite, leading to increased food consumption. To effectively manage your weight, it’s essential to closely monitor both calorie intake and expenditure. Running on an empty stomach, for instance, encourages your body to utilize its fat reserves as a source of energy, aiding in weight control.

Guideline 2: Tame the “Runger”

Marathon training often brings about heightened feelings of hunger, colloquially referred to as “runger” within the running community. To tackle persistent hunger pangs, consider the following strategies:

• Why you need it: As a runner, you rely on protein to rebuild and condition your muscles. For guidance on determining the optimal amount of protein for athletic performance, you might find this article on how much protein should an athlete eat from Carnivore Snax insightful.
• Do not skip pre-run meals, as running on an empty stomach can lead to sluggish workouts and mid-day cravings.
• Opt for smaller, more frequent meals throughout the day and maintain a supply of healthy snacks to prevent succumbing to calorie-rich temptations when hunger strikes.

Guideline 3: Embrace Experimentation

Your months of training are an ideal opportunity to refine not only your running technique and stamina but also your dietary preferences. Experiment with different foods and meal timing to discover the ideal nutritional strategy that suits your individual needs. Seeking guidance from a registered dietitian can expedite this trial-and-error process.

 

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Now, let’s delve into the Runner’s Food Pyramid to gain a deeper understanding of the various roles played by different food groups:

Carbohydrates

• What they do: Carbohydrates act as the primary fuel source for muscles, breaking down into glucose for immediate energy.
• Why you need them: Carbs are the lifeblood of your runs and should constitute 60-65% of your daily caloric intake.
• Optimal timing: For race day, favor easily digestible carbs, such as those rich in sugars, over whole grains or fiber-laden options.

Fat

• What it does: Stored body fat serves as a vital energy reservoir during endurance exercises and aids in the absorption of essential vitamins.
• Why you need it: Fat is a friend, especially during long-distance runs, as it promotes satiety and offers a backup energy source.
• Timing considerations: Avoid heavy, high-fat meals immediately before a run, as they may hinder performance.

Protein

• What it does: Protein plays a pivotal role in muscle repair and maintenance.
• Why you need it: As a runner, you rely on protein to rebuild and condition your muscles.
• Recommended intake: Women should aim for 20-25 grams of protein per meal, while men can target 25-30 grams.
• Optimal timing: Consuming protein within 20 minutes post-workout aids muscle recovery.

Fruits & Vegetables

• What they do: Fruits and vegetables are rich in carbohydrates, vitamins, minerals, and antioxidants.
• Why you need them: Their antioxidant and anti-inflammatory properties assist in reducing muscle soreness and preventing injuries.
• Timing flexibility: Incorporate them into your diet anytime, but if digestive issues have been a concern during long runs, consider opting for cooked varieties.

By adhering to these guidelines and gaining a comprehensive understanding of the Runner’s Food Pyramid, you can significantly elevate your running performance. Remember, nutrition isn’t just about sustenance; it’s the cornerstone of your success on the track. Make informed choices and let your nutrition be the catalyst for your running achievements.

The post Nourishing Your Runs: A Comprehensive Guide to Runner’s Nutrition appeared first on Runner's Tribe.

Dauwalter started running in 2017 and has since accomplished some remarkable feats. She won the 100-mile Western States race in 2018 and the Ultra-Trail du Mont-Blanc, one of the most difficult trail races in the world, in 2019. She resumed her winning streak at the Big’s Backyard Ultra by accomplishing an amazing 283.3 miles in less than 57 hours despite the hard year of 2020.

In a recent interview with Runner’s World, Dauwalter shared insights into her training and eating habits. Despite her demanding training schedule that involves several hours of running on Golden, Colorado’s trails, she maintains a relaxed approach to her diet, stating that she wants to enjoy life fully and eat whatever sounds and tastes good without worrying about it.

Dauwalter’s typical training day starts with two cups of coffee with French vanilla creamer, followed by dry cereal straight from the box, with her current favorite being Cinnamon Toast Crunch. After a gym session of bodyweight exercises, she heads out for a two- to four-hour trail run fueled by Tailwind Nutrition drink mix, Honey Stinger waffles, or chews. For lunch, she typically eats vegetables with hummus or fruit, while her dinner mainly consists of vegetables.

 

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Unlike many athletes who follow strict training regimens, Dauwalter listens to her body and decides how much and how far she will run each day. She stated that sometimes, her preparation for a run doesn’t match the run itself, but she listens to her body, brain, and systems and allows her feet to dictate her training.

One of Dauwalter’s indulgences is nachos, and she enjoys experimenting with different toppings with her husband. They’ve even developed a Thanksgiving-themed version with toppings like ground turkey, stuffing, mashed potatoes, green beans, sweet potatoes, fried onions, dried cranberries, gravy, and jalapeños. Dauwalter brainstorms new nacho ideas while out on her runs and is considering developing breakfast and dessert versions and Mediterranean-style toppings with feta and olives.

When it comes to race-day fuel, Dauwalter’s go-to is mashed potatoes. She mixes in butter, salt, pepper, and some sour cream, which she claims goes down easily and provides plenty of calories. Dauwalter’s relaxed approach to training and nutrition demonstrates that there’s no one-size-fits-all approach to success in endurance sports.

The post No Strict Plans or Diets: The Secrets of Courtney Dauwalter’s Success in Endurance Sports appeared first on Runner's Tribe.

Although it may appear exaggerated, there is evidence to support this advice. A study conducted on eight physically active young men showed that consuming high amounts of alcohol after exercise (equivalent to approximately seven beers in three hours) led to decreased muscle protein synthesis when compared to a state where no alcohol was consumed.

Drinking alcohol in moderation does not necessarily imply that you cannot gain muscle. However, there is no definitive evidence currently available on the impact of moderate alcohol intake (one to two beers) on muscle development.

Similar research has been conducted on the effects of alcohol on other organs in the body. For example, studies on the liver have found that drinking the equivalent of two beers does not negatively affect liver protein synthesis rates while drinking the equivalent of five beers does.

Similarly, research on rodents has shown that moderate daily alcohol consumption for two weeks did not impair muscle growth in response to overloading. This suggests that having a beer or two is unlikely to hinder your ability to build muscle in response to resistance exercise and that there may be a threshold for alcohol intake beyond which muscle growth will be negatively impacted.

However, there is currently no corresponding evidence of this effect in humans due to ethical issues with asking volunteers to repeatedly consume large amounts of alcohol. As a result, most studies on alcohol intake and muscle growth are conducted on animals.

Although the exact ways in which alcohol affects muscle growth are not completely comprehended, some studies have proposed that the molecular signals that activate muscle building may decrease due to heavy alcohol consumption. Furthermore, alcohol’s influence on the body’s hormones, especially testosterone, can also impact muscle gains. Testosterone is a hormone that assists in increasing muscle mass during resistance exercise training.

 

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Moderate doses of alcohol, equivalent to around two beers, can actually increase testosterone levels, but this increase is short-lived and is therefore unlikely to significantly contribute to muscle gain. In contrast, high levels of alcohol consumption can reduce testosterone levels and impair the benefits of exercise.

Drinking alcohol can also have other effects on the body, such as causing weight gain. While a post-workout beer is unlikely to lead to excessive weight gain, regular heavy alcohol consumption can increase the risk of weight gain.

 

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In conclusion, if you’re someone who enjoys having a couple of drinks throughout the week, it appears that a post-workout drink or two is unlikely to negatively impact your efforts to gain muscle. However, binge drinking should be avoided. More research is needed to better understand the effects of different amounts of alcohol on muscle growth in response to exercise, especially in other populations such as women and older adults. As always, moderation is key.

The post The Truth About Alcohol and Muscle Growth: What Science Tells Us appeared first on Runner's Tribe.

Leafy greens, like kale and spinach, are also great options. “Studies have suggested that Vitamin E may play a key role in protecting the body from pro-inflammatory molecules called cytokines,” says Lichtenstein. “Dark green vegetables like spinach, kale, broccoli, and collard greens are some of the best sources of this vitamin. They also tend to have higher concentrations of vitamins and minerals like calcium and iron.”

Avocados are another nutritious choice that can help reduce inflammation. “Avocados are rich in phytosterols, antioxidants, and omega-3 fatty acids, all of which have anti-inflammatory properties,” says Lichtenstein. “Try spreading avocado on a slice of whole grain bread for a delicious breakfast option.”

Finally, extra virgin olive oil is an excellent choice for reducing inflammation. “Extra Virgin Olive Oil contains a high concentration of polyphenols, which have great anti-inflammatory properties,” explains Lichtenstein. “One of these compounds, oleocanthal, possesses similar anti-inflammatory properties to ibuprofen, according to a study published in 2011.”

Incorporating these five anti-inflammatory foods into your diet could be a delicious and healthy way to reduce inflammation, improve your performance, and help you feel your best. So why not give them a try?

 

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During, a long run, it’s essential to consume fast-absorbing carbohydrates that fuel the muscles that need them. Experts recommend avoiding fibrous foods like sweet potatoes that can worsen stomach cramps.

Here are some suggestions for mid-run snacks:

Beverages

• Coconut water: It contains all four electrolytes your body requires, as well as phosphorus and around 10 grams of carbs per cup.
• Saltwater: Add 1/8 to 1/4 teaspoon of salt to your water bottle to replenish liquids and salts your body sweats out during exercise.
• Flavored water: Add fruit slices, berries, and herbs to your water bottle for extra nutrients and carbs.
• Sports drinks: Gatorade and Powerade have high carbohydrate content and may help you stay hydrated and delay fatigue during exercise.
• Iced green tea with honey: Honey has more antioxidants than regular sugar and is a source of potassium, which can improve muscle function and reduce soreness.

Food

• Sports gels: These supplements are high in carbs and electrolytes, digest quickly, and come in various flavors and functions.
• Bananas: One medium banana contains 27 grams of fast-digesting carbohydrates, which can be just as effective as a carbohydrate drink in terms of performance, blood sugar, and oxidative stress.
• Raisins: They provide quick energy and are simple to carry in a small baggie.
• Applesauce: It’s simple to digest and provides a quick energy source.
• Pretzels: These provide carbs and salt, which can help replenish electrolytes lost through sweat.
• Gummi bears: They contain simple sugars that can provide a quick energy boost.
• Fig Newtons: They’re easy to digest and provide a good source of carbs.
• Rice cakes: They’re a good source of carbs and are simple to carry in a small baggie.
• Baby food: Some brands offer pouches of pureed fruits and vegetables that are simple to digest and provide a quick energy source.
• Peanut butter and jelly: This classic combo provides carbs, protein, and fat, which can help sustain energy levels.
• Chocolate milk: It’s a good source of carbs and protein and can help replenish fluids lost during exercise.
• Energy bars: They come in various flavors and are a good source of carbs, protein, and other nutrients.

It’s important to note that mid-run snacking may not always be necessary unless you’re exercising for more than an hour. However, if you are, it’s best to start eating between 30 and 60 minutes in, at a rate of up to 60 grams of carbohydrates per hour. So, the next time you’re running a marathon, try one of these surprising mid-run snacks to help improve your performance.

The post Fuel Your Run: Surprising Snacks for Long-Distance Exercise appeared first on Runner's Tribe.

Here are 10 great options for runners to eat after a workout:

1. Last Night’s Leftovers – Eat the recommended mix of protein, carbs, and fat from the previous night’s meal.
2. Avocado on Toast – This dish has healthy monounsaturated fats, potassium, and sodium, which can boost cardiovascular health.
3. Cottage Cheese with Fruit – This snack has good-quality whey protein and calcium, and carbohydrates from fresh fruit.
4. Egg and Veggie Scramble – The yolks in the eggs are a great source of vitamins A, D, E, and K, and they should be eaten with the fat in the yolk. Vegetables such as kale and mushrooms are added to the scramble for added nutrition.
5. Sardines or Salmon with Roasted Sweet Potatoes – These two fish are great sources of protein and omega-3s, which can reduce heart rate and the rate of perceived exertion during exercise.
6. Whey Protein – Whey has high biological value and protein per calorie, making it an excellent source of nutrition.
7. Whole-Grain Salad – Faro, wild rice, or quinoa are high in minerals, fiber, and contain some protein. Toss the grains with vegetables for a heartier post-workout meal.
8. Smoothie with Fruit and Yogurt – A smoothie is an easy and delicious way to get protein, carbohydrates, and vitamins. Use plain or Greek yogurt to avoid added sugars.
9. Baked Sweet Potato with Cottage Cheese – This snack has the goodness of both sweet potato and cottage cheese, which provide vitamins A, C, and calcium. Add cinnamon or nutmeg for a little extra flavor.
10. Chocolate Milk – Chocolate milk is an excellent post-workout drink, with a good balance of protein, carbohydrates, and fats. It also provides vitamins A and D, calcium, and potassium.

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