You need to replenish energy as soon as possible after running, especially long-distance running. Studies have shown that muscle is the most acceptable storage place for reconstructed glycogen within 30 minutes after exercise. If you eat immediately after fitness, you can minimize muscle stiffness and soreness.

If you want to eat some carbohydrates first, don't ignore protein. A good rule of thumb for food after running is 1 g protein versus 3 g carbohydrate. Nutrition bars, such as nutrition bars or energy bars, are healthy choices. Another example is peanut butter bagels or smoothies made of fruit and yogurt.

If you feel that you can't digest solid food immediately after running, try drinking some chocolate milk. Chocolate milk provides a lot of protein, carbohydrates and vitamin B-making it a good recovery drink. Cold chocolate milk tastes quite refreshing after running.