Hard workouts and long runs often leave runners with queasy stomachs. But to get the most benefit from your runs, it's important to refuel within an hour of exercising, says Leah Thomas, the sports dietitian for Georgia Tech Athletics. If your postworkout routine has you racing for a bathroom rather than a protein bar, Thomas offers these tips to help you get the recovery you need:
Some foods like chocolate milk or yogurt can be great recovery aids, but dairy can also be a trigger food for nausea. Learn which foods to avoid in your post-workout fueling.
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Although you want to have a mix of carbohydrates and protein in your recovery snack, Thomas says they don't need to be taken simultaneously. Minimizing protein and fat early may make it easier to get something in right away. Start with a high-carbohydrate drink like Gatorade or Powerade that will sit easier on your stomach and also help to rehydrate you after a workout.
DON'T RUSH IT
If all else fails, give yourself time. "If there are times that you just can't stomach something, then just wait, let yourself settle down and gradually introduce food," Thomas says. Missing the recovery window one time is not going to ruin you if you just can't handle it.
