Adventure & Wildlife Magazine - Vol 1|Issue 5-6| Nov 16 - Jan 17 Vol 1|Issue 5-6| Nov 16 - Jan 17 | Page 35

ADVENTURE & WILDLIFE Post-run nutrition Post-run meal has to take in to consideration the 3R’s-Refuel, Repair and Rehydrate. Refuelling with a carbohydrate sources like fruit, bread, rice etc. Repair with a high quality protein source like dairy, egg, chicken etc. Refuel with fluids and electrolytes like fresh fruit juices, coconut water etc. Having a post run meal within 20 minutes of finishing the race is the best way to kick start the recovery process. Including an omega-3 source and a calcium sources (like dairy, chicken, green leafy vegetables, oil seeds) can help in faster recovery and reduce inflammation. It is best to avoid alcoholic beverage though tempting to celebrate the accomplishment since it can hinder the recovery process. Remember, 80% of fitness is contributed by right nutrition. Emphasising on eating clean and eating for your training session can enhance performance, improve overall health and help maintain a healthy body weight along with having the ideal body fat% to further support your marathon. Aruna Prasad A qualified Nutritionist & a Gold Medalist in Master of Science (Food Science and Nutrition), Aruna comes with a wide experience of changing the way people eat. A fitness enthusiast, Aruna has done multiple live media shows on demystifying common food fads and giving realistic tips on weight loss, sports nutrition and lifestyle modifications. For your queries related to Diet & nutrition mail at [email protected] Vol 1|Issue 5-6|Nov 16 - Jan 17 35