Around The World In Post-Run Recovery Meals
Australia
Mina Guli , Ultrarunner, activist, and CEO of Thirst
“Running has made me very aware of the importance of having a healthy body and mind. It's made me approach food differently, so it’s not just about what sounds good.”
2 poached eggs
2 pieces of grainy toast
Smashed avocado with a few chili flakes on top
Fruit Smoothie with frozen banana, milk, protein powder and frozen berries
English breakfast tea
Mango
Germany
Gabriel Ghiaione , Midnight Runners
“Being a runner makes you conscious about what you put into your body, but that doesn’t mean that I always eat the healthiest food. Sometimes it means that I can justify eating unhealthy foods: Döner Kebab and beer are my favorite!”
Traditional Bavarian: 4 -5 white sausages with 3 tsp sweet mustard and 2 pretzels Note: “Händlmaier Hausmachersenf” is a must.
Steamed broccoli
Two eggs
Hummus
A banana
Red gummy bears
Water with protein
UK
Jody Bragger , Midnight Runners
“Your body really is like a car engine—if you don't fill it with the right type and quantity of gas it will eventually cut out. If people who are just getting into the sport want once piece of advice: believe in uncomplicated and wholesome foods!”
Grilled chicken breast with lemon juice and crème fraiche
Large portion of pasta with fresh cherry tomatoes and pesto
Oranges
Tea/Water
Yogurt with berries and honey
Peru
Valerie Nossar Vukovic, Ultrarunner, Triathlete and Reebok Ambassador
“We must eat well to have a good performance and help the body recover muscle after we train. Food is fundamental for every training and for us to be able to do a great race.”
Wok sautéed quinoa with grated carrots, mushrooms, spinach, and soy sauce
Sports drink
Lemon
Japan
Takenori Torimitsu, Running Coach
“I have been eating this breakfast since I was a college athlete as a driving force to long run training.”
Yogurt
Low fat milk
2 servings of pasta with cod roe sauce
Chicken breast, salad with broccoli and tomato
Traditional Japanese sweet “Anko”
China
Loong Chan, Distance Runner
“I run 30-40 km a week and training for the Tokyo Marathon and Ultra-Trail Mt. Fuji (UTMF). These foods provide me with enough carbohydrates and protein to help me recover fast.”
Steak
Corn
Milk
Bananas
2 eggs
USA
“The eating habits of our runners is more similar to grazing like thoroughbred horses instead of gorging like hibernating bears.”
Roasted pork tenderloin, thinly sliced red or gold beets, boiled and diced, a squeeze of lemon and chopped basil
Sautéed Brussels sprouts with pumpkin seeds
Roasted potatoes with rosemary and garlic
Sliced tomatoes, simply dressed with oil and salt
Bagel
Seasonal fruit: berries and melon
Popcorn
Protein shake
Sweden
Lovisa ”Lofsan” Sandstrom , Runner and Trainer
“I’m definitely getting more hungry when I’m running, and I also get more careful with what I’m eating the day BEFORE I run. And since I’m running a lot, this means that running in itself helps me to keep up good eating habits all week long.”
Pasta salad with roasted vegetables, halloumi and beans
Cottage cheese
Sparkling water with lemon
Chocolate milk
Brazil
Vera Lucia Saporito , Ultrarunner and Reebok ambassador
“During the week, I consume protein and carbohydrates regularly. A marathon training demands so much energy expenditure and this must be replaced in order to achieve good performance.”
Sweet potato puree
Ground meat
Green salad
Water with a muscle recovery power
Crepioca with peanut butter: 1 egg, 2 tbsp tapioca and peanut butter
Trail mix with dried fruits, raisins cashew nuts and almonds
Russia
Yakov Strazdin , Ultrarunner and Reebok Ambassador
“For me, it's the best food to recover from running. It returns me strength and energy.”
Chicken noodle soup
“Black Mamba” Burger: Black bun with cuttlefish ink and cheddar cheese
Fresh or frozen cherries
Granulated sugar
Baked potato with herbs
Milk chocolate
UAE
Michael Oyac, Ultrarunner and Fitness Coach
“I try to stay disciplined so that I don’t feel heavy and lethargic when running. My metabolism needs a lot of fuel so I eat a lot and I have to also admit, I love eating!”
Grilled beef filet
Side of plain pasta
Fresh green juice: celery, kale, cucumber, apple, spinach, ginger
Chocolate mousse