3 great post-race meal ideas for runners

One of the best ways for runners to recuperate once they've crossed the finish line is by refuelling their bodies with an excellent post-race meal. Here are three satisfying meal ideas to consider that are both delicious and replenishing.

Some people immediately turn to pasta after a marathon or long race. In reality, lighter but more nutritious meal options can help refuel bodies faster and more effectively.

• Granola with Greek yogurt and fruit like blueberries and raspberries is a suitable light meal choice.
• Rolled oats contain plenty of carbs to replenish the energy burned while you were running.
• Greek yogurt is packed with protein, so it gives muscles the nutrients required to rebuild themselves after being broken down.
• Finally, berries like blueberries and raspberries give your body antioxidants, which help ensure that any damage to DNA done during a race can be repaired.

Another light post-race meal choice is a smoothie. Beets, as the centrepiece of your smoothie, are a smart decision.

• This root vegetable is high in natural nitrates, which help your muscles use oxygen more efficiently.
• To make the smoothie extra delicious, peel and steam the beet, and then throw it into the blender.
• Add half of a banana, half of an apple, one cup of coconut water and a scoop of chocolate protein powder.
• Finish the smoothie off with a spritz of lemon juice.
• Blend everything together with a scoop of ice and you'll have a nutritious meal that is not only hydrating and nourishing, but tasty, too!

If you're more of a savoury diner, there are numerous meal options to help you recover after a race.

• Salmon is an ideal choice since it is filled with Omega-3 fatty acids, which are known to aid in muscle repair and reduce swelling throughout the body.
• Steam the salmon with a pinch of salt, pepper and lemon juice for flavouring, and add it over a cup of steamed green beans.
• To round out the meal with a carbohydrate, cook half a cup of basmati rice as well.
• Rather than eating simple carbs like white rice or pasta, eat complex carbs and rices, like basmati, since they are slower to digest and thus will give your stomach a more time to recover after a gruelling race.

With a little creativity, you can refuel your body with the nutrients it needs. Post-race meals are an ideal way to thank your body for the fantastic workout it accomplished.