Feature photo credit: Roman Koester, via Unsplash.
Does running risk upsetting your stomach? Do you have to treat it tenderly when you get back home to ensure you’re comfortable the rest of the day? How do you balance your nutritional needs with that overwhelming desire to live off of starchy carbs?
Saturday, I wrote about some of the meals and foods I can enjoy for breakfast that help me feel better during my runs. Now, I want to address the post-run meal. I come back from my runs ready to enjoy something, but not ready to eat. I also want to reset my gut so I can enjoy more fibrous vegetables and satisfying meals with more protein and fats than I have usually put into that day’s breakfast. Here are the “rules” that seem to work best for me post-run to help me avoid an upset stomach and get me back into my regular eating routines.
Rule one: Have a recovery beverage asap. I read somewhere that dehydration can add to that sour stomach feeling, and maybe it’s a factor for me. So, I make sure to have some water with a little juice or other sugar in it right away. I might not be ready to eat immediately, but I find having something cold and refreshing immediately following my run really helps me to get back to feeling normal faster. I’ve put two of my favorite ways to rehydrate below.
Rule two: Keep food easy to digest for the next few hours at least. Cooked veggies over raw, moderate fat, some low-fat meat is fine for a protein boost.
Rule three: Eat when I’m hungry just until satisfied, not until full. After a run is not a time to stuff myself, which honestly isn’t a habit of mine in any case, but I have been known to keep eating when something is really delicious. That overfull feeling doesn’t mix well with my post-running stomach. It’s also not a time for a rich dessert.
If I follow these guidelines, I feel mostly normal and back to my usual eating options by the time for my afternoon snack rolls around. I keep hoping that someday I won’t need to negotiate so much with my gut before and after a run, but after years of running, I’m beginning to think that this is just how my body works. I enjoy running enough to keep doing it, at least one day a week anyway. But if I couldn’t find a way to work with my eating challenges, I’m not sure that would be true. I’m happy to have found solutions that allow me to integrate running into my weekends and still feel like I’m taking care of myself nutritionally as well.
Homemade Orange Sports Drink
This is my go-to beverage after a run. I mix it up and either keep it in the fridge ready to enjoy when I return, or if I’m running outside of my neighborhood, keep it in the car to enjoy as soon as I get back to it.
Mix together orange juice concentrate with twice the cold water recommended.
Add a dash of salt.
If you’re a meathead like me, you can put your daily creatine powder in this as well, to check off that box for the day.
Stir or shake together until fully combined.
Ginger-Apple Frothy Recovery Drink
Ginger has natural happy-tummy abilities, reducing nausea and upset stomachs. This is a great option for days when you’re really struggling to set your stomach right.
In a blender, combine until the texture of a slushie:
Apple juice (or concentrate plus water)
Maybe half a frozen banana
Pureed Vegetable Soup
Whenever I get around to lunch, I want to get back to my full serving of vegetables, since I’ve avoided them before my run. This soup really works for me.
In a large stock pot, add 1 tablespoon of oil and 4 cups chopped carrots, onions, and celery. Frozen is fine. Don’t bother to chop anything really finely, because you’re going to blend it all up later.
Add another 4-6 cups chopped other vegetables of your choice such as more carrots, broccoli, cauliflower, bell peppers, zucchini, spinach, etc. I also like to add a red garnet yam for the sweetness. Again, you can “cheat” and just throw in some frozen veggies, if you want to save time.
Flavor with 4-6 cloves of crushed garlic and 1-2 tbsp fresh ginger root. If you want curried soup, also add 2 tbsp curry powder, 1 tbsp each cumin and powdered coriander, and some hot pepper (to taste).
Cook over medium low heat, stirring occasionally, until everything is very soft. This can take an hour or so, but you don’t have to pay attention to it most of that time. It can burn as it gets close to being done, so check on it every 5-10 minutes or so near the end and give it a good stir.
Add 8 cups of (preferably homemade) vegetable or chicken stock.
Use a stick blender to blend it all together until completely smooth. Add salt to taste and adjust seasonings. Allow to simmer a bit to combine flavors.
I freeze this in 1-2 cup servings and pull out one each weekend. It makes 10-15 servings, depending on how much you eat at a time. When it’s time for lunch, I add some shredded chicken and a dollop of Greek yogurt on top. I make it a balanced meal with some toast or a muffin on the side.
Do you have dietary “rules” you follow to help you feel good after a run? Have a favorite post-run food? I’d love to hear them.
Marjorie Hundtoft is a middle school science and health teacher. She can be found slowly cooking vegetables on the stove, picking up heavy things, and putting them down again in Portland, Oregon.