That is, after jogging for recovery

Full and healthy eating after exercise helps to restore power and optimize the benefits derived by the body during running. That is, you become stronger, faster and fitter.

Perrin Brown graduate student and runner Tufts University, whose specialty is catering, compiled a list of the products that best help the body recover from the cross-country training.

What happens to the body during exercise?

During a workout in our body starts deformation and destruction of muscle fibers. Damaged muscle cells release the enzyme in the blood CK (SC). The level of this enzyme in the blood shows how much your muscles and skeleton as a whole is active during exercise. If CK levels in the blood is high, it means you need to pay attention to your diet after a workout.

Required battery after running - a large amount of carbohydrates. Heavy exercise do so that the glycogen stores in your body begins to consume. And this, in turn, means that your body will not have enough energy for recovery and muscle growth.

Therefore, in the post-workout meal should be a large amount of carbohydrates to the body has been provided with the necessary amount of energy and muscle was time for recovery and growth. Without this carbohydrate fuel the body will take the protein and fat from your muscles. This means that from now on the recovery of the body will take longer.

To repair damaged muscle your body needs and also a protein that consists of amino acids - the building blocks for your muscles. Therefore, it is especially important after such exercise, like running, during which you are carrying for a long time on their feet rather impressive weight - themselves.

Many athletes try to avoid fat, but in fact the lack of it can hinder improve your athletic performance. If your workout lasts longer than an hour, your glucose reserves at the end and the body begins to burn fat for allocating the necessary energy. It is very important to pay attention to exactly what type of fat found in your products. If the saturated and trans fats can harm you, the fatty acids contained, for example, in some types of fish (mainly marine) play a very important role in helping muscle recovery and regulation of oxygen, hormone production "restoration" of your body and immune system whole.

But food is also very important adequate hydration of the body, as during exercise you lose a lot of fluids, and with it the essential minerals and vitamins. Therefore, many athletes and coaches recommended to drink water in small portions during a workout. If the training lasts longer than an hour, your body will require not just water, but water saturated with minerals, sodium is particularly important.

You can buy for that special sports drinks, which contain all the essential trace elements, or simply to release gas from the mineral water and drink it during the workout. Another - a mixture of water and orange juice concentrate (in 1 liter of water with 100 ml of juice), or simply mute salty water.

List of products

• Sandwich of wholemeal bread, peanut butter, honey and bananas.
• Lean chicken with pasta from whole grains.
• Hummus and pita.
• Dried fruits and nuts.
• Tuna and wheat crackers.
• Sandwich with egg and cheese.
• Greek yogurt with berries.