Are there benefits? Sweet potatoes We love including sweet potatoes in a pre-run breakfast. To reap the benefits of pea protein, blend 1–2 scoops of the powder with water, milk, or a plant-based milk alternative until smooth. If you can't stomach solid food right away, try to drink some cold, nonfat chocolate milk. This will provide the ideal amount of protein and carbs, plus B vitamins (making it a great recovery beverage). You chill at the fridge. After a workout, it’s important to replenish carbs and protein in particular. It’s loaded with high-quality protein and fast-digesting carbs for muscle recovery and energy refueling. If you want to try pea protein powder, you can find it locally or online. Sodium-rich foods also increase fluid retention when combined with water to restore hydration post-exercise (28). What if it's raining on race day? 2013;4(Suppl 1):S11-5. Here are 5 of the best foods to eat after running when your goal is muscle gain. Favorite Easy To Digest Carbs. A 4-ounce (112-gram) chicken breast packs 27 grams of protein, which is more than enough to start the muscle-rebuilding process after running (20). Here’s our process. A cold drink can seem more satisfying. Speeds up muscle recovery. Doing more strenuous or vigorous types of exercise can boost your overall health and fitness in many ways. If your run will take more than one hour, you need something to eat on the go. What to eat during a run, and how to refuel after a run. Recovery ... Long Run: Tempo Run: VO2 Max: Pace: 1-2 minutes slower than my ½ marathon pace: Sometimes easy run pace, sometimes faster running included: Between marathon and 10k pace: Between 5k and 1 mile pace % Max HR: 60-70%: 75-85%: 85-90%: 95-100%: Example: 4-10 miles: 10-20 â¦ Anabolic window refers to the short time after training when your muscles are repairing and recovering. READ MORE: This Easy Cardio Swap Will Help You Train For A Half Marathon. Adapt what you’re eating based on whether you had a very intense, long, normal, or moderate-paced run. If I have fueled properly then the refuel is straightforward otherwise I want to eat all of the food and I might be a bit âHangry!âIf it was a hot long run then I may need to eat foods that are higher in salt to help replenish my salt stores. What you eat after a hard workout affects your recovery and your ability to be ready for your next workout. In the 30â60 minutes leading up to a run, stick with a light, high-carb snack. These are some of the questions in my inbox frequently, so per normal I did some research to give you the best answers for the best marathon recovery foods to the best foods for runners. Supplementing with pea protein powder offers a convenient way to increase your protein intake. Kerksick CM, Arent S, Schoenfeld BJ, et al. Prevents post-run muscle cramps and injury. Though there are several types of protein powder, whey protein is one of the best choices for muscle building after a run (16, 17, 18). An hour after your run, you should eat a full meal with carbs, protein and fat. You can reduce your muscle mass by doing the opposite of what you would do to increase muscle mass: Consume fewer calories, use lighter weights and…. It's ideal to eat soon after you end your run—particularly if it was an intense one. Exercise is an important component of any weight loss regimen, and it’s particularly important for maintaining weight loss in the long term (1). Your body needs fuel during your long run in addition to before and after. It is a good idea to consume a high-carbohydrate meal as soon as tolerable to jump-start the refueling process. Ten Foods to Eat After a Long Ride. Pair salmon with a few cups of rice and spears of asparagus for a complete, post-marathon recovery meal. Pizza (Yes! Protein is needed by your body to build and repair muscle tissue. You hit happy hour after a run . 2012;44(4):682-91. doi:10.1249/MSS.0b013e3182364162, Dhillon J, Craig BA, Leidy HJ, et al. Carbs are the fuel in the runner’s tank and that fuel can come in many forms— one of them is fruit. Refueling adequately after a run is important and doesn't have to be complicated. Ten Foods to Eat After a Long Ride. You can then pile on vegetables of your choosing and top it off with sour cream, cheese, and salsa. Chocolate milk happens to be a perfect post-run drink. Is running in the rain safe? But at the end of the day, if you are looking to lose weight, what matters is a negative energy balance (approx. According to Starla Garcia, M.Ed, RDN, LD, a registered dietitian in Houston, it is important to eat before a long run to help your metabolism wake up. American College of Sports Medicine position stand: Exercise and fluid replacement. 07. Oatmeal is a high-quality carb source and rich in beta-glucan, a type of soluble fiber that has been linked to several health benefits, such as improved immune function and a reduced risk of heart disease (36, 37, 38, 39). What is a “Pain Cave” and How Do You Power Through It in a Workout or Race? All the experts agree the pro move after a run is protein. You need a different balance of nutrients at each stage of your training plan. 60 to 90 minutes: "If you're running a long distance (six-plus miles) or planning to run for over 60 minutes, I recommend having a pre-run meal or snack," says Russo. 2013;10(1):5. doi:10.1186/1550-2783-10-5, Roy BA. Carbs in the form of glucose are the easiest to break down and use as fuel. While youâre probably fuelling up well before a run, it is easy to forget about what happens after. Read our, Reviewed by Jonathan Valdez, RDN, CDE, CPT, Medically reviewed by Richard Fogoros, MD, Hydration Tips for Before, During, and After Your Runs, Healthy Snacks to Eat Before or After a Run, Good Food Choices to Eat After a Gym Workout, 8 Best Post-Exercise Recovery Foods and Drinks for Athletes in 2018, The 8 Best Recovery Foods and Drinks of 2020, According to a Dietitian, The 7 Best Post-Workout Supplements of 2020, According to a Dietitian, What to Eat and Drink for Endurance Exercise, How to Maximize Muscle With the Right Diet, What to Drink for Proper Hydration During Exercise, Pre-Run and Post-Run Smoothie Recipes to Try, How Macronutrients Can Make for Better Running Performance, Why You Might Feel Nauseous at the End of a Run. You can enjoy watermelon by itself or add it to other dishes like salads for a more filling dish. What to Eat During Long Runs. Where possible, eat meals as part of your recovery plan following your run, instead of adding in extra recovery snacks, which increase your total energy (calorie) intake for the day. This will allow extra glycogen to be stored for fuel for the next day. All rights reserved. Hereâs a list of our favorite foods to include in your breakfast before a long run. Longer efforts burn more calories and thus require more fuel. You can have a bigger meal in a few hours. 2015;6:1890. doi:10.3389/fpsyg.2015.01890, Baker LB. Sweating rate and sweat sodium concentration in athletes: A review of methodology and intra/interindividual variability. Sports Med. Besides water, there are two main things your body needs after an intense ride: carbohydrates and protein. If you run early in the morning, which is when most long-distance races are, then your body is already fairly depleted of glucose from your overnight âfast.â Itâs important to eat an adequate amount of glucose, which comes from the carbohydrate food group, both the morning of and leading up to long â¦ Containing 91% water by weight, watermelon can also help you rehydrate after your run (7). After a long run or a long workout, you feel energized, excited, and good about yourself. 2013;17(4)3. doi:10.1249/FIT.0b013e318296bc4b. That means you can eat your normal meals throughout the day, just like you mentioned. We include products we think are useful for our readers. Benefits of fasted cardio: Increases the body’s utilization of fat for fuel (recent study) Lunn WR, Pasiakos SM, Colletto MR, et al. There is no right or wrong way to pair muscle groups for a strength workout, but some pairings make a bit more sense. Your total calorie intake for the day is 2,300 calories. 2010;40(11):941-59. doi:10.2165/11536900-000000000-00000, Sawka MN, Burke LM, Eichner ER, et al. Besides water, there are two main things your body needs after an intense ride: carbohydrates and protein. Neuromodulation of aerobic exercise: A review, Sweating rate and sweat sodium concentration in athletes: A review of methodology and intra/interindividual variability. Whether you're looking to run faster, further, or just start to run in general, we have the best tips for you. What Should I Eat After a Long Run? But after a long, strenuous run, plan to eat foods high in carbohydrates and with some protein within about 1–2 hours of completing your run to help replenish your glycogen stores, replace lost electrolytes and rebuild muscle that was broken down during your run. Instead, aim for a balanced mix of protein and carbs, such as an omelet and smoothie or a bagel, hard-boiled egg and fruit. Tart Cherry Juice Eat a mix of complex carbohydrates and protein, as described above one to two hours after your run. You lean too heavily on sports drinks for rehydration. Being short on time is no excuse for skimping on your recovery nutrition. Prevents post-run muscle cramps and injury. The effects of increased protein intake on fullness: A meta-analysis and its limitations. Running duration, rather running distance, is the most important factor to consider when choosing whether or not to eat during a run. Published April 2016. Email me. Make sure to drink enough to replenish fluids and have a quick snack or meal (with a healthy balance of carbs and protein) as close to the end of your workout as possible. What you eat is as important as when you eat it. If you aren't mindful of the ingredients and portions, certain "healthy" post-run fuel like smoothies can become a source of excess calories and sugar (and often without enough protein). Hedrick Fink H, Mikesky AE, PhD. Other runners prefer easier-to-digest calories such as energy gels, chews, or a sports drink. The International Society of Sports Nutrition recommends 0.27 grams to 0.45 grams of carbohydrates for every pound of body weight. So if you weigh 130 pounds, you would need 35 grams to 58.5 grams of carbs. What foods for runners should you eat after a long run? 2016;116(6):968-83. doi:10.1016/j.jand.2016.01.003, Mashhadi NS, Ghiasvand R, Askari G, et al. Fuel up on high-carb, moderate-protein meals 3â4 hours before a long-distance training run or event. Beets are rich in nutrients, low in calories, and a great source of hunger-controlling fiber, making them a great addition to any salad. This will maximize your recovery and help your body reap all the benefits of a hard workout. Chocolate milk and endurance exercise recovery: Protein balance, glycogen, and performance. Choosing these meals throughout training will get you to race day feeling so much stronger! Int J Prev Med. A snack is fine as long as it contains carbs and protein. According to the International Society of Sports Nutrition, you want to aim to eat between 0.11 and 0.18 grams of protein for every pound of your body weight.. Combine cherry tomatoes, sliced red onions, baby arugula, and feta cheese with cubed watermelon for a nutrient-packed, post-run snack. The purpose of a post-race meal is to replace the nutrients you lost during the marathon and provide the necessary building blocks for muscle recovery. Your body uses up glucose and glycogen (the body’s storage form of carbohydrates) while you work out, so it’s important to replenish blood sugar. You reach for high-sugar or high-caffeine snacks. But this is even more important after more intense exercise, Barreto says. To make it easier to calculate post-workout carbohydrate and protein intake, look for bars with at least a 3:1 ratio of carbs to protein. Compared with other types of protein powder, such as casein or soy, whey protein packs more of the nine essential amino acids your body needs to jumpstart the muscle-building process (19). Here are 5 of the best foods to eat after running when your goal is muscle gain. Protein shakes have been around for decades and are the go-to choice for many people looking to build muscle. You want to aim for a healthy combination of carbohydrates and protein.. When you run for under 60 minutes, most of your energy comes from stored muscle glycogen. What NOT To Eat Before Running Any Distance. Try to consume this meal within 30–45 minutes of your run. How Much to Eat . To be more exact, your meal should contain a 3:1 carbs to protein ratio. The guidelines for daily water consumption are around 3.7 liters (125 ounces) for men and 2.7 liters (91 ounces) for women. You may need more or fewer fluids depending on heat and humidity. One 2/3-cup (150-gram) serving of Greek yogurt packs 15 grams of protein, compared with 5 grams for the same amount of regular yogurt (40, 41). This article tells you whether you can lose weight by walking 1…. A favorite summer picnic fruit, watermelon has few calories and is a good source of two powerful plant compounds — citrulline and lycopene. You hit happy hour after a run . ... On the other hand, a half-marathon will be a 2+ hour effort and falls into the long run category. The theory is that eating sooner can minimize muscle soreness. Nuts, such as walnuts or almonds, make great additions as well. Influence of ginger and cinnamon intake on inflammation and muscle soreness endued by exercise in Iranian female athletes. In an 8-week study in 15 people undergoing high-intensity training 4 times per week, consuming pea protein before or after exercise produced outcomes similar to those of whey protein in regards to muscle thickness and strength (24). Specifically, your post-run meal should contain adequate protein, as well as plenty of carbs to replenish your glycogen levels, which are your body’s storage form of carbs (25, 26, 27). On extra long runs I bring gels with me. J Acad Nutr Diet. ... Now you know what to eat after your run, get the rest of your training nutrition right: What to eat before your run What to eat during your run. While research on the effects of pea protein on muscle repair and recovery in endurance athletes is lacking, it has been shown to increase muscle protein synthesis — the process of building muscle — to a similar extent as whey protein (23). You'll also find suggestions for the optimal foods to nosh on post-run. If you have just completed a marathon or long-distance run, prioritize high-carb, high-protein meals for muscle recovery and refueling. How to recover immediately after your long run: Cool down by a walking. Eat nutritious snacks to rebuild your muscles and stop you from overeating later. When you run for longer than 60 minutes, stored muscle glycogen gets depleted. 2017;47(Suppl 1):111-128. doi:10.1007/s40279-017-0691-5, Aragon AA, Schoenfeld BJ. If you have dietary restrictions or follow a plant-based diet, pea protein powder is an excellent alternative to milk-based powders. How much you should eat when running is also determined by a few different factors. Here are 5 of the best foods to eat after running when your goal is weight loss. You can include a banana in a smoothie with almond milk, peanut butter, honey, ice, and cocoa powder. Donât Run After Lunch! Sports Med. Heijnen S, Hommel B, Kibele A, Colzato LS. Greek yogurt is much higher in protein than regular yogurt. Though much attention is centered around what to eat before running, what you eat afterward is equally important. Carbohydrates are necessary to replenish glycogen stores, which can become depleted during a long ride. Sign up and become a better runner today! What to Eat After a Long Run. Everyone has different levels of comfort regarding eating around training, so it’s important to trial what works best for you. This may take more planning to coincide runs with mealtimes but will help you reach your goals. J Int Soc Sports Nutr. You chill at the fridge. Drink water or a sports drink. What’s more, they have been linked to exercise recovery, making salmon the perfect post-marathon protein source (33, 34, 35). If your run was shorter or less intense, quick refueling isn't necessary. If you aren’t super hungry right away, have something to sip on like a nourishing smoothie or a light snack like a banana with peanut butter. Hummus is a spread made primarily from mashed garbanzo beans, also known as chickpeas, as well as a few other ingredients, such as olive oil, garlic, lemon juice, and salt. If you buy through links on this page, we may earn a small commission. Use each long run like itâs race day to practice your morning routine. You can experience muscle drain and loss of glycogen. Fruit and granola add extra carbs, vitamins, and minerals to speed up your post-marathon recovery. During the run. Keep in mind that the more you exercise, the more you'll need to drink to replenish the fluid you lose. Your body digests and absorbs this milk-based protein quickly. You can eat a small salad with it for nutrients, but not a ton of fiber Lycopene in the tomato sauce is super healthy Pineapple for you Hawaiian lovers is great for digestion Keep the serving REASONABLE and this is an easy to digest meal Your body produces glycogen after you consume carbohydrates, and it's the main source of fuel to keep your organs and muscles functioning properly. There's much to be gained from a long, hard run. Finally, combine the pasta and broccoli with the chicken and some garlic in a large bowl and sprinkle everything with parmesan cheese if desired. âThe body repairs itself best when at rest during REM [rapid eye movement] cycles,â Bales says. Salmon is not only a great source of protein but also rich in heart-healthy omega-3 fatty acids. Alcohol ingestion impairs maximal post-exercise rates of myofibrillar protein synthesis following a single bout of concurrent training. You don't have to have a big meal. While long runs may sometimes be run at an easy pace, they are longer efforts. Here’s Tips on How and When to Exercise That Can Help, Benefits of Strenuous Exercise and How to Add It to Your Workout. Intense exercise consumes glycogen, the energy source that the body stores to fuel activity. Let’s dive into some of our favorite, go-to foods to eat before a long morning run. Preserving your muscle stores will reduce soreness later on. A PowerGel has about 27 grams for example. All four have specific nutrients and specific roles in the recovery of a run. Trail mix can help both, and also give your body lots of healthy sugars. You also lose water and electrolytes in the form of sweat. 09. Why Eat During a Run . This makes an omelet the perfect breakfast choice for early morning runners (9, 10, 11). Running is an exercise many people enjoy to stay healthy. “ Protein is the most important nutrient for muscle recovery and repair,” says Armul. Try to stay off your feet for extended periods of time and prioritize sleep, especially the night after your long run. Using mixed salad greens as your base, add one peeled and cubed cooked beet and top with goat cheese crumbles. Does Walking 1 Hour Every Day Aid Weight Loss? NCHS Data Brief No. Carbs are still important at this point, but your body also needs protein to build muscles. Healthline Media does not provide medical advice, diagnosis, or treatment. Top cottage cheese with fresh berries, peach slices, or melon chunks or balls for additional antioxidants, vitamins, and minerals. Because peanut butter is rich in calories, stick to a 2-tablespoon serving, or about the size of a ping pong ball. Walking is great for your health, but how much do you need to walk to aid weight loss? Instead of overeating because you think you deserve it after a long run, try to think about eating as a way to refuel your body. Letâs dive into some of our favorite, go-to foods to eat before a long morning run. Here are 5 of the best meals to eat after running a marathon. After a long run, however, a sports drink can provide the added benefit of replenishing glycogen and electrolytes. Here’s a list of our favorite foods to include in your breakfast before a long run. During long runs, plan a route with stops at parks with water fountains if you are unable to bring fluids with you. Long runs. What to Eat Before and After a Long Run. The days following a long run should be low-key, with a focus on getting as much rest as possible. Drinking fluids should be a priority, especially if you are unable to drink fluids while working out. Just take what you'd otherwise eat and put it in a blender with some ice and water, juice or milk (or your milk substitute of choice). The refuel is just as important as the before and during fueling that takes place on your long run. Cook the oatmeal in milk and top it with sliced strawberries, bananas, or chia seeds. Iâm Anne, a Registered Dietitian and mother. When you sweat, you lose fluid as well as minerals, such as sodium and potassium. Exercise also breaks down muscle cells and fibers that will need to be repaired. Having something to eat after a run doesn't always sound good. Here are 15 of the best foods you can consume after a morning run. Moreover, a review of 12 studies found that chocolate milk provides either similar or superior exercise-recovery benefits, compared with other popular recovery drinks (15). What to eat after a long run? You go overboard on the protein. But is it real? This article was last updated on 20 February 2020 by James Collins. Our website services, content, and products are for informational purposes only. PMID:23717759, Parr EB, Camera DM, Areta JL, et al. You'll burn more calories and boost your…. What not to eat after running? Aim to consume a post-run meal or snack no more than a half-hour after you finish a long or especially intense run.. 2018. I usually eat one before the run as well as a few after. A Timeline... 24 Hours before your long run: Start to be mindful of what you are eating and drinking 24 hours before your scheduled long run. “Chocolate milk is also a great recovery drink,” Shaw says. By Natalie Bickford, MS. Itâs super important to nourish your body both before and after youâve spent hours pounding the pavement or trails. The more you run, the more you deplete your glycogen reserve. Carbohydrates are necessary to replenish glycogen stores, which can become depleted during a long ride. After a short run of less than 45 minutes or so, what you eat is not too important. May improve your energy levels. When Should You Eat Before a Long Run? doi:10.1371/journal.pone.0088384, Betts JA, Williams C. Short-term recovery from prolonged exercise: Exploring the potential for protein ingestion to accentuate the benefits of carbohydrate supplements. If you want to bump up the calorie and protein content, use milk instead of water. During an intense workout, the “pain cave” is the point of physical and mental fatigue. Next, top it with a lean protein source, such as beef or chicken. Achieving weight loss after a run means re-fueling your energy stores. You still need a healthy meal, but you can eat it within an hour or two instead of right away. Get Free Email Updates! 2014;9(2):e88384. The perfect remedy for such a dilemma is the smoothie. Well done on your mileage! Eat as soon as you can after finishing your run, preferably within 20 to 30 minutes, but don’t wait longer than two hours. What to Eat After Running More After a long or strenuous run, it's essential to replenish your muscles with the necessary nutrients and fluids lost during exercise. ): High in carbs, but keep the serving size reasonable; Salmon: High protein, anti-inflammatory food thatâs easy to digest; Sweet Potato: Carbs, and some of the best carbs for runners; Basic Chicken: Simple, packed with nutrients, protein, carbs, and fat; Grilled Vegetables: Nutrients without a huge amount of fiber; It comes dow For every pound lost to sweat, drink 16 to 24 ounces of fluid, either water or a sports drink.. If desired, dress the salad with olive oil and lime juice. 7 common post â run eating mistakes You wait too long to eat after a run . Plus, you’ll want to include salt to replace the sodium lost in sweat. Protein and simple carbs should come first on your list. 7 Common Nutrition Myths. Speeds up muscle recovery. 08. Depending on your goals, you can pare away extra pounds, improve the health of your heart and lungs, strengthen the muscles in your legs and butt, build endurance to compete in a race, and boost your mood by stimulating the release of feel-good hormones and brain chemicals.. Practical Applications in Sports Nutrition (5th Edition). Experts say you should focus on eating a combination of carbs and protein within 45 minutes after a workout for optimal recovery. You’re not craving any food, and you still eat … Chocolate milk and endurance exercise recovery: Protein balance, glycogen, and performance, The effects of increased protein intake on fullness: A meta-analysis and its limitations, Influence of ginger and cinnamon intake on inflammation and muscle soreness endued by exercise in Iranian female athletes, Alcohol ingestion impairs maximal post-exercise rates of myofibrillar protein synthesis following a single bout of concurrent training, Short-term recovery from prolonged exercise: Exploring the potential for protein ingestion to accentuate the benefits of carbohydrate supplements, American College of Sports Medicine position stand: Exercise and fluid replacement, 3 ounces of chicken or turkey breast (21g protein), 1/2 cup of low-fat cottage cheese or nonfat Greek yogurt (21g protein), 1 cup cooked whole-grain pasta (40g carbohydrate), 1 slice whole-wheat bread (12g carbohydrate), A serving of fruit and/or vegetables (carb counts will vary depending on type and size), 1/2 a bagel with 2 tablespoons of peanut butter, One banana with plain Greek yogurt (straight up or blended). Benefits extend from…. Make sure your post-run meal has carbs to replenish your energy stores and protein to rebuild your muscles. Here's how to effectively refuel after a run, maximize the benefits of each run, and get ready for the next. The foods that will most rapidly restore your glycogen (or stored carbohydrate) reserves are those that are higher on the glycemic index. Protein is needed by your body to build and repair muscle tissue. 7 common post – run eating mistakes You wait too long to eat after a run . You go overboard on the protein. After: Thereâs no need to take in calories immediately, but try to eat a snack or your next meal within an hour or two. After working out, dehydration is not the only thing that can happen to your body. Nutrient timing revisited: is there a post-exercise anabolic window?. 2017;14:33. doi:10.1186/s12970-017-0189-4. Overstretching can result in an injury, such as a strain or a sprain. How long after running a marathon would it be sensible to start training again? Good protein foods to eat after a run include milk, cheese and yoghurt, white meats and eggs. After a short run of less than 45 minutes or so, what you eat is not too important. That said, it's not ideal to eat sugary or sweetened foods. 6. During those last few miles, you might find yourself thinking a lot about a juicy burger and fries or tall stack of pancakes. It can help to think of post-run refueling as being the final part of your workout. Though it’s typically enjoyed for breakfast, it’s also an ideal choice for after a marathon, particularly when loaded with other ingredients for extra protein and calories. When you run, your body relies on glycogen reserves stored in muscle tissue for energy. Use brown or white rice along with black or pinto beans as the base for your burrito bowl. Eat or drink 30 to 60 grams of carbs per hour. ACSM Health Fitness J. What you eat after a run matters. Plain water is fine if you ran for less than 90 minutes. connect with Anne. Use each long run like it’s race day to practice your morning routine. After the Run. You head straight for the smoothie bar. Neuromodulation of aerobic exercise: A review. Here's an example of what that might look like: Consuming protein after your workout will also help curb post-run hunger.. Exercise and fluid replacement: Brought to you by the American College of Sports Medicine. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS. What To Eat Depending On Run Intensity. For long runs: Muscles store enough glycogen to fuel about a 60-minute run. After a long run, however, a sports drink can provide the added benefit of replenishing glycogen and electrolytes. Distance runners, marathoners, and tri-athletes may need to load up the night before a race, but the majority of us can actually take it pretty easy. I've been blogging since 2009 and love showing others that eating nutritious foods and staying active can actually be fun rather than overwhelming! Stir in fresh spinach, chopped tomatoes, shredded cheese, onions, and mushrooms for a tasty, nutrient-packed breakfast. Studies suggest that muscles are the most receptive to rebuilding glycogen stores immediately after exercise to up to two hours post-workout., The clock starts when your cool-down ends. Add olive oil, garlic, and salt and pepper to taste for extra flavor.
2020 what to eat after a long run