The Food Medic - E10 Ask Dr Hazel: What to eat after an evening workout?

Episode Date: September 5, 2022

Hello and welcome back to another episode of Ask Dr Hazel. In these 5 minute episodes we answer questions submitted by you. This weeks question is : “If I am running late at night (when I can squeeze it in my day), should I be refuelling afterwards, because I know that aids recovery, or should I not in case in disrupts sleep and does not aid recovery?”Thank you to everyone who has sent in questions already and if you would like to submit a question to the podcast - on any topic related to health, fitness, nutrition, or mindset - please send your voice recorded question to [e-mail]. That’s the end of this season but continue to send in your questions to feature on the next season of Ask Dr Hazel. Hosted on Acast. See acast.com/privacy for more information. Learn more about your ad choices. Visit podcastchoices.com/adchoices

When does fast grocery delivery through Instacart matter most? When your famous grainy mustard potato salad isn't so famous without the grainy mustard. When the barbecue's lit, but there's nothing to grill. When the in-laws decide that, actually, they will stay for dinner. Instacart has all your groceries covered this summer. So download the app and get delivery in as fast as 60 minutes. Plus enjoy $0 delivery fees on your first three orders. Service fees,

exclusions and terms apply. Instacart, groceries that over deliver. Hello and welcome back to Ask Dr. Hazel, our five minute mini episodes where I answer questions submitted by you. And this is our final episode of the season. So thank you to everyone who has submitted your questions so far. You can keep continuing to send in your questions because we'll pick them back up in the next season. So let's get into today's listener's question. If I am running late at night because it's when I can squeeze in a run in my day, should I be refueling afterwards because I know that aids recovery or should I not because it would disrupt sleep and therefore not aid recovery? Any advice would be brilliant. Thank you.

Right, I'm going to assume that your runs are not longer than an hour at night and so you're less concerned about fueling during your run, but more so after your run. Now exercise at night in and of itself can disrupt sleep but research suggests that this typically only happens if it's high intensity and it's happening less than an hour before bed. So if you are running at night perhaps don't plan a 5k test or sprints and instead opt for something like a steady run in a lower heart rate zone and that should help with sleeping. In terms of food after you've trained depending on what time you go for your run and how much time before your run you have to eat I would try to have an early dinner or have a larger meal at lunch so ideally your last meal before your run would be three to four hours before or a snack one to two hours

before your run. Now this should be based on carbs and protein primarily with smaller amounts of fat so meal idea might be tuna and pasta or a baked sweet potato and you could have something in there like cottage cheese, you could add in tuna again, you could add in salmon, you could have something in there like cottage cheese. You could add in tuna again. You could add in salmon. You could add in just grated cheese. Thinking about snacks, maybe peanut butter and banana on a bagel or just whole grain toast. A few slices of malt loaf or a fruit and nut bar or a protein smoothie with frozen banana thrown in. Then after you come back from your run run depending on what you had pre-run

and across the day you should still aim to refuel afterwards because you want to replenish those glycogen stores that you used up during your run. So something like greek yogurt with fruit and granola would be great or maybe a bowl of porridge with fruit and nut butter or whole grain toast with poached eggs or some lighter meal ideas that you could potentially make quite quickly before going to bed and have time to digest. Just make sure you avoid any caffeinated stimulants or energy drinks or anything you know might trigger digestive symptoms before going to bed which are typically things like fried or fatty foods. I hope this helps and again the most important thing is you are moving

and it doesn't matter what time of the day you're doing it once you fit it in and it fits with your schedule. So thank you for your question and thank you to everyone who submitted a question on this season. That's all from me, see you again next time.