Some of the best foods to eat after running
Running is great for all kinds of health goals and can keep you fit and healthy, but what foods should you eat to support your running?
This Healthline article, “The 15 Best Foods to Eat After Running”, runs through some of the best foods, whether your goal is supporting a healthy weight, gaining muscle or improving stamina for marathons.
According to the article, to lose weight through running, you’re best eating low calorie but nutrient-dense foods such as beet salad and watermelon, which can help you rehydrate and delay exercise fatigue.
If muscle gain is your goal, a diet rich in protein is important so include whey protein, grilled chicken and cottage cheese in your regime.
It’s important to replenish nutrients lost in a marathon, so be sure to eat foods rich in protein and carbohydrates to replenish glycogen levels as well as salt to replenish the sodium lost through sweat when long-distance running.
When carrying out any exercise or sport, it is important to make sure you’re consuming enough nutrients to support your lifestyle.
Health benefits of citrus fruit
Researchers affiliated with Maastricht University and Ghent University, looked at studies to determine the health benefits of flavanones in citrus.
According to their findings, as reported in this article by NutraIngredients, the citrus flavanones reach the distal part of the small intestine and the colon almost completely intact, where they then interact with the microbiota, which benefits gastrointestinal function.
While this analysis is promising, it is worth considering that the findings are based on studies conducted through a laboratory model only, so more research would need to be done in order to establish the effects.
The health benefits of different kinds of tea
Green tea is widely considered as “good” for your health, but a recent article titled, “6 Powerful Teas That Fight Inflammation” by Healthline, suggests that there are many forms of tea that can benefit your health.
The article lists several teas whose properties promote anti-inflammatory effects. These are:
- Holy basil (Ocimum sanctum)
- Turmeric (Curcuma longa)
- Ginger (Zinger officinale)
- Rose hip (Rosa canina)
- Fennel (Foeniculum vulgare Mill)
To get the most out of your tea, the article suggests brewing loose leaf tea for five minutes, this extracts 80-90% of its antioxidant content and, leaving it longer than this, doesn’t extract much more.
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Alison is Director and Founder of Metabolics who writes about Metabolics updates, events and natural healthcare. Her experience and passion for natural supplements and healthcare comes from her years of experience as a practising osteopath, having founded Metabolics in her search for high quality, natural products in her own work. Alison has been a qualified and practising Osteopath since 1981 and regularly gives seminars on a range of healthcare subjects to the wider practitioner community helping share her knowledge and experience.