What not to drink after a run?

Carbonated beverages Most of us would do well to avoid pop, beer and soda water after a big effort. Again, the bubbles can be hard on your stomach, and they'll fill you up too quickly so you won't be able to drink as much water. It also might ruin your appetite for your post-workout meal.

runningmagazine.ca - What not to eat after a run - Canadian Running Magazine

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Refueling after a run is important, but that doesn’t mean you just shovel anything and everything into your mouth as soon as you walk in the door. Some foods will make you feel satisfied and re-energized, while others may leave you sluggish, with an upset stomach or worse. Figuring out what works for you might take some trial and error, but if you’re still trying to figure it out, you may want to steer clear of the following foods.

Pizza

Nothing tastes better than a big slice of pizza after a long run, but unfortunately, it’s not your best post-run food option. While it can have a good mixture of carbohydrates and protein (depending on what toppings you choose), the problem with pizza is that it can be pretty greasy. When you run, there’s less blood flow to your gut, which can make digestion more of a challenge. High-fat foods can be harder to digest already, so immediately after a run, you may want to give your gut a break and avoid the cheese.

Spicy food

Carbonated beverages

Ultrarunning superstar Camille Herron has been known to recover (and even to race) with beer and tacos, but she might be the exception that proves the rule. Most of us would do well to avoid pop, beer and soda water after a big effort. Again, the bubbles can be hard on your stomach, and they’ll fill you up too quickly so you won’t be able to drink as much water. It also might ruin your appetite for your post-workout meal. You’re better off having flat water (or a sports recovery drink first) and then moving on to the bubbles once you’ve re-hydrated and re-fueled, if you desire.

Fried foods

Again — heavy, high-fat foods can be hard to digest, so save these for a few hours later, when your stomach has had time to settle.

Fruit smoothies

Yes, this one may come as a shock to you. A lot of runners swear by their post-run smoothie, but it might not be a good idea for everyone because of the high fructose content. Fructose is the sugar found in fruit, and when you make a smoothie, you tend to consume more fruit, and thus more fructose, than you would if you were eating it whole. Fructose can be hard on your stomach, so if you’re feeling gassy or uncomfortable after your post-run smoothie, you may want to consider switching to whole fruit instead.

Just water

Yes, you should replenish your fluids after a workout, but if that’s all you’re consuming after a run, you’re missing a major opportunity to kick-start the recovery process. Your metabolic rate remains elevated for about 30 minutes after your run, so if you eat something within that 30-minute window, you can dramatically improve your recovery and reduce muscle soreness.

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Is it better to walk faster or longer?

In a new study, which looks at activity tracker data from 78,500 people, walking at a brisk pace for about 30 minutes a day led to a reduced risk of heart disease, cancer, dementia and death, compared with walking a similar number of steps but at a slower pace.

nytimes.com - Speeding Up Your Daily Walk Could Have Big Benefits

Many of us regularly wear an activity tracker, which counts the number of steps we take in a day. Based on these numbers, it can be hard to make sense of what they might mean for our overall health. Is it just the overall number of steps in a day that matter, or does exercise intensity, such as going for a brisk walk or jog, make a difference?

9,800 steps a day offered the highest level of protection.

For these studies, which included participants from UK Biobank, participants with an average age of 61 agreed to wear activity trackers for seven full days, including nights, at the beginning of the trial. This study represents the largest one to date that incorporates activity tracker data. “Activity tracker data is going to be better than self-reported data,” said Dr. Michael Fredericson, a sports physician at Stanford University, who was not involved in the study. “We know that people’s ability to self-report is flawed,” often because people don’t accurately remember how much exercise they did in a day or week.

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