After running, the muscles are repairing themselves 24-48 hours. What does the body need?

Many people think that recovery occurs immediately after running, but in fact, when we run, especially for 5 kilometers or more, the muscles develop micro-tears, which is a normal process of exercise.

Afterwards, the body enters a process of repair and restoration, which can take about 24-48 hours, or more in people running long distances such as half marathons or marathons.

If given the right nutrients, the body will recover faster, reduce aches and pains, and be ready for the next exercise.

So what does the body need for the next 24-48 hours?

1. Carbohydrates to replenish lost energy

During running, the body draws on the glycogen accumulated in the muscles and liver for energy; the longer it runs, the lower the glycogen.

If it fills back quickly, the body will recover better.

Easy-to-eat foods include

• Beautiful rice

• Brown rice

• Whole wheat bread

• Banana

• It's sweet

• Corn

Bananas are a popular choice of runners because they provide easy-to-digest carbohydrates and contain potassium to maintain muscle balance.

1. Protein to repair muscles

After running, the body requires amino acids to repair active muscle fibers.

If not getting enough protein, recovery slows, and fatigue may develop.

Easily available foods include

• Boiled eggs

• Chicken breast

• Fish

• Fresh milk

• Greek yogurt

• Tofu

• Soy milk

For the average person, getting about 20-30 grams of protein after exercise is considered sufficient for stimulating muscle repair.

1. Water and mineral salt to restore balance to the body

Sweat lost during running contains not only water, but also important minerals such as sodium, potassium, and magnesium.

If losing too much, fatigue, cramps or slow recovery may occur.

Food and drink that help include

• Water

• Coconut water

• Banana

• Watermelon

• Milk

For running long distances or running in hot weather, filling mineral salts may be more important than many people think.

1. Antioxidants help reduce exercise inflammation

Heavy running causes increased stress on cells in the body. Natural exposure to antioxidants may reduce inflammation and support recovery.

Interesting fruits include

• Guava

• Kiwi

• Orange

• Blueberry

• Sherri

• Papaya

Guava is considered a very distinctive Thai fruit because it provides high vitamin C, supporting collagen formation and tissue repair.

1. Sleep is the best recovery period.

Despite how important food is, most of the body's repairs occur during sleep.

During deep sleep, the body secretes the growth hormone, which plays an important role in muscle and tissue repair.

So getting enough sleep for at least seven to nine hours is an important part of the recovery.

Summary

After the run, the body is not down when we hit the finish line, but is entering a repair and recovery phase that can take as long as 24-48 hours.

To recover well. Should have been.

❤ Carbohydrates to replenish energy

❤ Protein to repair muscles

♀ Water and mineral salt to restore body balance

❤ Fruits and vegetables to help reduce inflammation

❤ Adequate sleep

Good running, not only measuring the distance achieved, but also recovering well enough for a healthy move forward as well.

* What should the running back eat?

* Muscle recovery food

* Recovered after the run

* Protein after exercise

* Self-repair muscles

* Run and then muscle pain

* Recovery after the run

* What should runners eat?

* Rehabilitation of the body after exercise

*

After the run.

# Rejuvenating the body

# Run healthy

# Runner

# Athlete nutrition

# Health and insurance

# Muscle recovery

# Runner health

# Food after running

# Protein