Recovery Food: For long distance running

Long distance running actually causes a lot of damage to your body if you do not focus on some maintenance.  Actually in every sports that we do, it is important that we strike a balance.  Always allow some time to warm up and cool off.

Long distance running causes your body to be stiff after hours on the roads or mountains.  Therefore the following nutrients need to be replenished fast:

• Energy giving ( Sugar and Carbs):  For those who has used up a lot of calories on the roads, the best is to take some simple sugar fast to give you the energy to move.  Good sources will be banana, Oat milk porridge.  You will be surprised, grapes and strawberries are also very good source for a quick recovery.

• Hydration: Beside drinking tons of water or Isotonics, water melons and coconut juice are very good for replenishing your loss of hydration.  In fact some people believe that beer is good source too, but its alcohol content is not advisable especially if you had a strenuous session for the workout.  Having a fast heart rate can also cause you to get drunk faster.  Therefore try to avoid the alcohol first.  Sometimes, I find salty things suitable for me after a long run.  Miso soup can be a good choice too especially it also helps to replenish the loss of salt.

• Repair : Protein base are also very important for us.  We might have already caused damages to the muscles and joints.  We need to repair these to allow better performance in the next sessions.  Besides healthy meat choices like lean chicken meat or fish.  Vegetable based food like beans, tofu are also good for you especially for the vegans.  Eggs, Milk and soya milk are good source of protein which can be replenished fast. Recently I begin to believe more and more in collagen replenishment, this is especially so when I am getting older.  Food like braised pork skin ( braised for very long), chicken feet or fish maw are very good source.  Taken in moderation, it can actually help with keeping your skin elasticity and also joint health.