March 21 2018
Dietitians offer their best nutrition advice for runners in recognition of National Nutrition Month.
After a chilly, blustery run, a hot recovery drink can be just what your body is craving—both to rehydrate and warm back up. “Many times, warm [drinks] can seem more soothing than cold to our bodies,” says Amy Goodson, a Dallas-based sports dietitian and the coauthor of Swim, Bike, Run–Eat. “Post-workout, the key is [to] rehydrate 16 ounces per pound lost, so that can be any beverage—be it water, sports drink, hot chocolate or your favorite hot tea.”
If you do choose to recover with a warm drink, keep in mind that people typically drink a smaller amount of fluid if it’s heated up, so it’s important to consume enough fluid to rehydrate post-workout. Also, many warm drinks will be lower in sodium and other electrolytes, so make sure you supplement your recovery drink with electrolytes too, says Goodson, if they’re not already in your warm beverage of choice. The beverages below are all healthy, nourishing drinks to help you replace lost fluids. Be sure to also get in the recommended amount of carbohydrates and protein (a ratio of 3 to 4 grams of carbohydrate to 1 gram of protein) to replenish glycogen stores and repair muscles.
Think of these ready-to-drink, nutrient-rich bone broths as soup rather than straight broth—they’re made with other ingredients like onions, celery, garlic and carrots. The bone broth is rich in protein (9 to 10 grams per 1-cup serving) and the electrolyte sodium, and it’s available in four satisfyingly savory flavors: Beef Jalapeño Sea Salt, Homestyle Savory Chicken, Turkey Cranberry Sage and Bison Apple Cider.
This naturally energizing tea—made with powerhouse ingredients such as green tea, ginger and Siberian gingseng—has a pleasant citrus and mildly sweet flavor (even without mixing in any sweetener). Served hot or cold, it’s a tasty way to get a hefty dose of antioxidants including vitamin C; however, because it has zero calories, it should mainly be used for rehydration (add a carb- and protein-rich snack to your recovery!).
While the name may be misleading, this blend of natural ingredients—including flaxseed, coffee, chocolate and whey protein—makes a delicious recovery drink, either hot or cold. To heat, simply warm up your milk of choice in the microwave for 30–90 seconds until it’s warm (not yet steaming), and then mix in the scoop of MUD powder. The carb (19 grams) and protein (11 grams) content also makes this an excellent pre-workout fuel or even meal replacement. In addition to the original flavor, MUD also comes in seasonal varieties to look forward to in the fall.