What should I eat after a race to lose weight?

Running can be a great tool for losing weight, but the results you see depend heavily on another factor: your diet. With running in particular, "it's very easy to overcompensate and consume more calories than burned," said Michelle Young, MS, LDN, registered dietitian at Forest Hospital of Northwestern Medicine Lake. In other words, when you finish a race, you are hunger. If you're anything like me, you'll take the final steps to fantasize about everything you'll eat as soon as you walk through the door. Because you deserve it!

But if you run to lose weight, vacuuming all the foods in your kitchen will probably not help you reach your goals. Instead, you'll need to choose the most nutritious and nutritious foods to refuel and recover your body after a run, while still satisfying your appetite. Do not worry: it is not as difficult as it looks.

What should I eat after a race to lose weight?

To completely recover from a race without derailing your weight loss plans, your snack needs two main things: carbohydrates and proteins. We know you've heard a lot about how low-carb diets can help you lose weight, but they can do it, but cardiovascular exercises, like running, dry up your glycogen stores (a glucose form) not like the others. Consuming carbohydrates is the way your body replenishes them. Skipping them can have consequences, including fatigue and disorientation due to hypoglycemia, says Michelle. Still worried? Processed carbohydrates are the ones you really need to watch for in terms of weight loss. Michelle therefore recommended unrefined carbohydrates, such as whole wheat bread, brown rice and oat flakes.

According to Michelle, proteins help the body repair and build muscle tissue. This is what prevents your body from degrading muscle tissue, which can be a side effect if you are not refueling after a long and tiring race. Hydration is also crucial for recovery after a run. So keep a bottle of water or an electrolyte drink nearby.

"Especially for weight loss, a high-fat snack should be avoided in order to control the amount of calories consumed" after a run, Michelle told POPSUGAR. However, you still need fat in your diet. She therefore recommended healthier options such as nuts, avocados and oily fish such as salmon and tuna.

When should I eat after a race to lose weight?

"Whether or not the goal is weight loss, a snack should be consumed less than an hour after training or running," Michelle said. "The sooner the better, so your body can start the recovery process." Eating in a timely manner after a race will increase your exhausted energy (by replenishing these glycogen stores) and help minimize your muscle breakdown.

Snacks after the race to lose weight

To lose weight, Michelle recommended healthy, balanced snacks after the race, such as:

• A cup of Greek yogurt and a portion of fruit.
• A banana and whole grain bread with almond butter.
• An envelope of whole grains with a chicken bad.
• A smoothie with fruits and protein powder.
• A protein or power bar.

Michelle pointed out that protein bars and shakes can be an effective and convenient way to increase the rider's nutritional intake, but you should not rely entirely on them for your recovery. This is especially true when it comes to weight loss. "Getting nutrients such as antioxidants, phytochemicals and fiber from a balanced and varied diet is the key to successful weight loss and the maintenance of health and well-being ", she told POPSUGAR.

Overall, when it comes to eating and running to lose weight, "you just have to focus on a healthy diet," Michelle said. "Rather than choosing fast foods, highly processed meals or snacks, opt for a more nutritious and balanced meal, ideally a home-cooked dish containing a combination of protein, starch and vegetables. "