We’ve talked about pre-food, what to eat before your run and why it’s so important. Now it’s time to talk about food that will help accelerate your recovery.

To replace what you lost during your run try these foods.

AVOCADO ON TOAST

INGREDIENTS:

  • 1 ripe but not over-ripe avocado
  • 2 toasts
  • Pinch of salt

HOW TO PREPARE:

Cut your avocados in half, remove the pit, scoop the flesh into a bowl and mash it up with a fork. Mix in a pinch of salt per avocado halve to replace the lost sodium and other minerals.

Serve mashed avocado on both slices of toast. Top your sandwich with a fried or cooked egg for an extra hit of protein.

LOW-FAT GREEK YOGURT WITH FRUITS AND ALMONDS

This snack is full of protein and fiber. And it looks amazing!

INGREDIENTS:

  • A small bowl of fresh or frozen blueberries
  • 1 banana
  • Fist full of almonds
  • A cup of Greek yogurt

How to prepare:

Put Greek yogurt in a smaller bowl. Top it with sliced banana, blueberries and almonds. If you’re a fan of cinnamon, add some.

WHOLE WHEAT PASTA WITH TOMATOES

Full recovery meal for runners as it offers proteins, fiber, minerals and complex carbs.

INGREDIENTS:

  • 1 skin-on salmon fillet
  • Pinch of salt and ground black pepper
  • 1 peeled, pitted and diced mango
  • Half of chopped onion
  • 1 tablespoon fresh lime juice
  • 1 teaspoon olive oil
  • 1 tablespoon chopped fresh mint

Grill salmon on both sides for 3-4 minutes. Meanwhile add all of the ingredients for salsa and season them. Top it with grilled salmon.

DARK CHOCOLATE

You are allowed to treat yourself even with chocolate. Choose dark chocolate with at least 70% cacao.

Dark chocolate can lower your blood pressure and cholesterol levels. It’s rich with flavanols which help reduce inflammation.

How much chocolate can you eat? Two or three squares are enough. 

If you really want to enjoy your run, choose a running belt that doesn't bounce, jiggle or chafe. Choice your favorite color here ⬇