26 Replies to “The Post-Run Refuel: Why 30 minutes is your winning window of opportunity”
i NEED to get better at the 30 min timing window. i always start a run thinking i cant wait till its over so i can eat. and then i am not hungry. haha. figures. i usually throw an apple in my bag so that by the time i leave the gym i have something handy thats quick and easy but i could definitely get more protein in obviously. if its close enough for a meal…its pbj every single time 🙂 happy wednesday friend! hope you are having a good week!
i know, i’m guilty of missing the window too! i actually did the post also as a reminder for myself, i’m making it a goal to NOT miss this window even tho i’m only cross-training…set the right pattern for when i get back to running. 🙂
Yeah, I’m pretty good at eating within 30 minutes. But’s usually cause I go out hungry ~ ha ha.
I try to get in some regular yoga stretches for my legs — that seems to help me with injuries.
Enjoyed your post 🙂
YUM cinnamon bun refuel would be my #1 choice!!!
I try for 30-min, and I know that the harder my run=the more my muscles NEED to be refueled…but my body is not on the same thought pattern, it’s tough for me to eat after a run, usually takes me closer to an hour to be ready…so I’ve started to trick my body with protein shakes 🙂
Another thing that’s helping me be able to fuel post-run is that I begin my run’s a little on the hungry-side (trying to teach my body to create it’s own fuel) and I come back ready for some re-fueling (apple & Fage is my go-to!)
I hope you’ve been having a great week!
xoxo!
ya, part of it is that even if i start a run hungry by the end i’m not, like u pointed out. so that’s a time when going the liquid route is an easy option. 🙂
I’m more of a ‘as soon as I stop running stuffing banana and peanut butter into my mouth’ kinda girl. I usually eat within 15 min & sometimes add toast if I’m really hungry! Love the post, so many people miss that 30 min window!
First of all, HALF BAKED IS THE BEST! Just had to put that out there. I’m totally with you on the post workout refuel. I personally do the whole chocolate milk thing, except I prefer vanilla so I drink that instead! I’ve also read up on the benefits of tart cherry juice and pairing that with protein post workout. I feel like a lot of people say that they aren’t hungry after workouts and don’t eat in an effort to lose weight or something. I can’t say I’m starving afterwards, but performance comes first so I’ll be getting something down no matter what!
“performance comes first” awesome motto to live by. ummm, i’ll shout HALF BAKED IS THE BEST right back at u!! hehe. that said, i’ve heard all about the choc. milk, but the cherry juice is a new one to me, i’m going to be checking that out, thanks! 🙂
I definitely refuel within usually 15 minutes. I take in a mixed fluid recovery drink or make my own smoothies. I still struggle with recovery though as I have a problem with insomnia! Oh sleep! And children (ha, that will feed the insomnia). My favorite is what I call The ReCoothie: Tart greek yogurt (non-fat), frozen black berries, tart cherry juice, vanilla whey protein powder. Blend that up and yummmmmmy! Goodness to go.
yummy!! thanks for sharing ur refuel fix of choice…i’ll have to give that one a short. i struggle with insomnia too and it’s a tricky bugger…for u adding kids to the mix and i dunno how u awesome moms manage! 🙂
Wick informative post – thanks! I never knew about the “30 min window” I know its good to have protein after a run but generally I don’t eat till at least an hour after. I’ll have to start changing that and start having a refueling snack after my runs!
i NEED to get better at the 30 min timing window. i always start a run thinking i cant wait till its over so i can eat. and then i am not hungry. haha. figures. i usually throw an apple in my bag so that by the time i leave the gym i have something handy thats quick and easy but i could definitely get more protein in obviously. if its close enough for a meal…its pbj every single time 🙂 happy wednesday friend! hope you are having a good week!
i know, i’m guilty of missing the window too! i actually did the post also as a reminder for myself, i’m making it a goal to NOT miss this window even tho i’m only cross-training…set the right pattern for when i get back to running. 🙂
I suck at this – so thanks for posting. I workout hours ago and I’m just eating now 😛
for shame!! bwahaha…no, i’ve been guilty too, so let’s both resolve to fix this!
Yeah, I’m pretty good at eating within 30 minutes. But’s usually cause I go out hungry ~ ha ha.
I try to get in some regular yoga stretches for my legs — that seems to help me with injuries.
Enjoyed your post 🙂
❀Barbara❀
My Running Shortz
glad u enjoyed the post and kudos for u for being right on top with that 30 minute window! 🙂
YUM cinnamon bun refuel would be my #1 choice!!!
I try for 30-min, and I know that the harder my run=the more my muscles NEED to be refueled…but my body is not on the same thought pattern, it’s tough for me to eat after a run, usually takes me closer to an hour to be ready…so I’ve started to trick my body with protein shakes 🙂
Another thing that’s helping me be able to fuel post-run is that I begin my run’s a little on the hungry-side (trying to teach my body to create it’s own fuel) and I come back ready for some re-fueling (apple & Fage is my go-to!)
I hope you’ve been having a great week!
xoxo!
ya, part of it is that even if i start a run hungry by the end i’m not, like u pointed out. so that’s a time when going the liquid route is an easy option. 🙂
I’m more of a ‘as soon as I stop running stuffing banana and peanut butter into my mouth’ kinda girl. I usually eat within 15 min & sometimes add toast if I’m really hungry! Love the post, so many people miss that 30 min window!
hahaha…i luv it!! thanks for stopping by Allie, miss rockstar, u! 😉
First of all, HALF BAKED IS THE BEST! Just had to put that out there. I’m totally with you on the post workout refuel. I personally do the whole chocolate milk thing, except I prefer vanilla so I drink that instead! I’ve also read up on the benefits of tart cherry juice and pairing that with protein post workout. I feel like a lot of people say that they aren’t hungry after workouts and don’t eat in an effort to lose weight or something. I can’t say I’m starving afterwards, but performance comes first so I’ll be getting something down no matter what!
“performance comes first” awesome motto to live by. ummm, i’ll shout HALF BAKED IS THE BEST right back at u!! hehe. that said, i’ve heard all about the choc. milk, but the cherry juice is a new one to me, i’m going to be checking that out, thanks! 🙂
I definitely refuel within usually 15 minutes. I take in a mixed fluid recovery drink or make my own smoothies. I still struggle with recovery though as I have a problem with insomnia! Oh sleep! And children (ha, that will feed the insomnia). My favorite is what I call The ReCoothie: Tart greek yogurt (non-fat), frozen black berries, tart cherry juice, vanilla whey protein powder. Blend that up and yummmmmmy! Goodness to go.
yummy!! thanks for sharing ur refuel fix of choice…i’ll have to give that one a short. i struggle with insomnia too and it’s a tricky bugger…for u adding kids to the mix and i dunno how u awesome moms manage! 🙂
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Wick informative post – thanks! I never knew about the “30 min window” I know its good to have protein after a run but generally I don’t eat till at least an hour after. I’ll have to start changing that and start having a refueling snack after my runs!
awesome, thanks!! now u can dive straight to the food after ur runs! 😉
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