Struggling through miles in the heat may leave us slightly sunburnt and dehydrated, but is boosting our endurance--so we have that going for us. While the conditions during our runs might be awful, warm days are the perfect opportunity to cool off post-run with one of these chilly treats.
Chocolate Milk
1 of 7
Let's get the obvious one out of the way up front. Chocolate milk has been touted as one of the best foods to eat after running. With a carbohydrate-to-protein ratio between 3-to-1 and 4-to-1, it has been shown to be just as effective (if not more effective) as a recovery beverage than specially formulated sports drinks. Besides the delicious taste, chocolate milk provides key nutrients such as calcium and Vitamin D along with the carbohydrates and protein that our bodies need to refuel our muscles. Can't tolerate dairy? No problem. Flavored soy milk has been shown to be equally effective.
Find:
Your Next RaceWatermelon
2 of 7
Taking a big bite of juicy watermelon never fails to put a smile on my face. The crisp fruit tastes so refreshing and it's easily sharable. In addition to its sweet taste, watermelon's high water content makes it a fantastic thirst-quencher after those summer runs and helps replenish fluid and electrolytes that are depleted through perspiration.
Find:
Your Next RaceIced Coffee
3 of 7
Most athletes are well aware of caffeine's performance enhancing effects and eagerly gulp down that cup of coffee before their run. But a recent study has shown that ingesting caffeine along with carbs post-workout can actually speed the replenishment of glycogen in the muscles and allow you to recover more quickly. So while you may not be tempted by a steaming cup of coffee after a hot summer run, consider cooling down with an iced coffee along with that bagel to fast-track your recovery.
Find:
Your Next RaceSnow Cones or Icy Pops
4 of 7
Sweetened slushies have been shown to be an effective pre-race cooling technique, lowering a runner's core temperature and enabling them to perform better in the heat. But a sweet treat like a snow cone or icy pop eaten after the run can provide a similar benefit. By lowering your core body temperature quickly, the frozen treat helps with the "cool down" part of your cool down, leaving you refreshed and ready to tackle the rest of your day.
Find:
Your Next RaceIce Cold Beer
5 of 7
Sometimes there's just nothing that beats an ice-cold beer on a summer day. But beer immediately after your run may not be the best choice. The alcohol in the beer acts as a diuretic, causing dehydration and interfering with your muscles' post-workout rebuilding process--kind of the opposite of what we are looking for in a post-run beverage! And while it does contain a limited amount of carbohydrates and electrolytes, the negative effects of the alcohol cancel out those benefits. But there's hope for beer lovers! Having a few drinks after enjoying a recovery meal rich in carbohydrates and protein won't cancel out all the work you did on that run.
Find:
Your Next RaceIce Cream
6 of 7
If chocolate milk is known to be a great recovery beverage, surely that means chocolate ice cream is just as viable, right? With similar nutritional profiles, chocolate milk and ice cream are both sources of carbs and protein, but sadly ice cream contains significantly more fat. The fat content reduces the amount of protein and carbs available in one serving--requiring you to eat a lot more ice cream to get the same amount of protein and carbs--and the fat slows digestion (which means your muscles don't restock as quickly). Since much of recovery involves fluid replenishment and nutrient transport, you may want to reach for the easily drinkable and digestible chocolate milk. But if that chocolate cone with sprinkles looks too good to pass up post-workout, take heart: The 50-minute run you just completed will have preemptively burned off the calories in your average cone.
Find:
Your Next Race
Get ACTIVE on the Go
Couch to 5K®
The best way to get new runners off the couch and across the finish line of their first 5K.
Available for iOS | Android
Discuss This Article