{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/66fac36c13b87f412731d3e3/6718f9e090e4ac3e5a27f71a?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"Sprint- Post-run nutrition","description":"<p>Supporting your recovery through proper nutrition can be a game changer for your running. That's why you should aim to hit some key nutrient in your post-run fuel.</p><p><br></p><p>Nutrition and a food first approach can have a big effect but it’s not all about the protein!</p><p><br></p><p><u>Sprint</u></p><p>1 Post-activity fuelling windows</p><p>2 What to have</p><p>3 Top tips</p><p><br></p><p><u>Marathon</u></p><p>4 Why you want to recover faster and what it even means</p><p>5 Energy availability</p><p>6 Undereating</p><p>7 Protein balance</p><p><br></p><p>You can find me on instagram @Siansecc and on tiktok @ssecc</p><p><br></p><p>Happy running, TFR x</p><p><br></p><p><u>Resources</u></p><p>Recover pyramid example:</p><p><a href=\"https://humankinetics.me/2021/07/15/what-are-the-best-recovery-strategies-for-athletes/\" rel=\"noopener noreferrer\" target=\"_blank\">https://humankinetics.me/2021/07/15/what-are-the-best-recovery-strategies-for-athletes/</a></p><p>Influence of Post-Exercise Carbohydrate-Protein Ingestion on Muscle Glycogen Metabolism in Recovery and Subsequent Running Exercise:</p><p><a href=\"https://pubmed.ncbi.nlm.nih.gov/27097042/\" rel=\"noopener noreferrer\" target=\"_blank\">https://pubmed.ncbi.nlm.nih.gov/27097042/</a></p><p>Nutrient timing:</p><p><a href=\"https://pubmed.ncbi.nlm.nih.gov/28919842/\" rel=\"noopener noreferrer\" target=\"_blank\">https://pubmed.ncbi.nlm.nih.gov/28919842/</a></p><p><a href=\"https://pubmed.ncbi.nlm.nih.gov/28642676/\" rel=\"noopener noreferrer\" target=\"_blank\">https://pubmed.ncbi.nlm.nih.gov/28642676/</a></p><p>Protein:</p><p><a href=\"https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2018.00083/full?_aiid=12167&amp;trots=dXNvJTI1MjUyNTI1MjUyNTNEbnN1ZmxvcmlkYS5jb20lMjUyNTI1MjUyNTI1MjZ1bWUlMjUyNTI1MjUyNTI1M0RhZA%3D%3D\" rel=\"noopener noreferrer\" target=\"_blank\">https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2018.00083/full?_aiid=12167&amp;trots=dXNvJTI1MjUyNTI1MjUyNTNEbnN1ZmxvcmlkYS5jb20lMjUyNTI1MjUyNTI1MjZ1bWUlMjUyNTI1MjUyNTI1M0RhZA%3D%3D</a></p><p>Protein &amp; Carbs:</p><p><a href=\"https://www.researchgate.net/profile/Daniel-Moore-26/publication/280061035_Nutrition_to_Support_Recovery_from_Endurance_Exercise_Optimal_Carbohydrate_and_Protein_Replacement/links/5761526908ae244d0372c2d7/Nutrition-to-Support-Recovery-from-Endurance-Exercise-Optimal-Carbohydrate-and-Protein-Replacement.pdf\" rel=\"noopener noreferrer\" target=\"_blank\">https://www.researchgate.net/profile/Daniel-Moore-26/publication/280061035_Nutrition_to_Support_Recovery_from_Endurance_Exercise_Optimal_Carbohydrate_and_Protein_Replacement/links/5761526908ae244d0372c2d7/Nutrition-to-Support-Recovery-from-Endurance-Exercise-Optimal-Carbohydrate-and-Protein-Replacement.pdf</a></p>","author_name":"Sian Seccombe"}